WARM UP
2 Rounds | 10 Min Cap
200m Run or 1 Min Bike/Ski/Row
5 x Burpee Bar Touch
5.5 x Single Arm Romanian Deadlifts
30 Sec Hollow Hold
PERFORM
8 Min AMRAP
3-6-9-12…
Ring Rows
Push Ups
Air Squats
–
2 Min Rest
–
EMOM x 10 | 10 Mins Total
5 x Burpee Bar Touch
8 x Hanging Crunches or 4 x Strict Toes to Bar
PERFORM CONTINUED
For Time | 8 Min Cap
400m Run
20 x Ring Rows
20 x Push Ups
20 x Air Squats
400m Run
10 x Burpee Bar Touch
20 x Atomic Sit Ups or 10 x Strict Toes to Bar