WARM UP
EMOM for 5min complete:
6 scap push ups + 6 hip raises + 6 single KB floor press + 3R/3L KB rows
Then,
Stretch
Then,
Build A1, B1, B2 MVMTs – 2x
ADVANCED
STRENGTH
A1) 15 DB flys
A2) 10 tempo ring rows (1101)
A3) 10 plate sit ups 15/10
**4x – rest :30sec BTWN MVMTS, :90sec after sets**
B1) 20m E-sled pulls
B2) 20m E-sled push
**3x – complete MVMTs AFAP; rest :60sec after sets**
INTERMEDIATE
STRENGTH
A1) 15 DB flys
A2) 10 tempo ring rows (1101)
A3) 10 plate sit ups 10/5
**4x – rest :30sec BTWN MVMTS, :90sec after sets**
B1) 20m E-sled pulls
B2) 20m E-sled push
**3x – complete MVMTs AFAP; rest :60sec after sets**
BEGINNER
STRENGTH
A1) 15 DB press
A2) 10 ring rows
A3) 10 sit ups
**4x – rest :30sec BTWN MVMTS, :90sec after sets**
B1) 20m E-sled pulls
B2) 20m E-sled push
**3x – complete MVMTs AFAP; rest :60sec after sets**
ADVANCED
WORKOUT
AMRAP 10min of:
10/7 cal ski/row (alt)
3 bench dips
6 box jumps 24/20
9 RKBS 53/44
INTERMEDIATE
WORKOUT
AMRAP 10min of:
8/6 cal ski/row (alt)
3 bench dips
6 box jumps 20/16
9 RKBS 35/26
BEGINNER
WORKOUT
AMRAP 10min of:
:20sec ski/row
3 bench dips
6 box step ups 20/16
9 RKBS 26/18