WARM-UP
2 ROUNDS
1:30 EZ Bike
10 Bootstrappers
10 Groiners
5Up/Down Dogs
10 Cossack Squats
Into…
1 ROUND
1:00 Mod Bike
15 Air Squats
10 Elbow Punches
5 Hang Muscle Cleans
5 Hang Power Cleans
Into…
1 ROUND
1:00 Hard Bike
3 Power Cleans
3 Squat Cleans
10 Front Squats
WORKOUT (PERFORMANCE)
ON A 2:00 RUNNING CLOCK…
25 Front Squats (115/75)
Max Cal Assault Bike w/ Time Remaining…
-Rest 2:00-
ON A 2:00 RUNNING CLOCK…
20 Front Squats (135/95)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
15 Front Squats (155/105)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
10 Front Squats (185/135)
Max Cal Assault Bike w/ Time Remaining…
(Score is Total Cal Assault Bike)
WORKOUT (FITNESS)
ON A 2:00 RUNNING CLOCK…
25 Front Squats (75/55)
Max Cal Assault Bike w/ Time Remaining…
-Rest 2:00-
ON A 2:00 RUNNING CLOCK…
20 Front Squats (95/65)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
15 Front Squats (115/75)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
10 Front Squats (135/95)
Max Cal Assault Bike w/ Time Remaining…
(Score is Total Cal Assault Bike)
FINISHER (ALL)
6 SETS
:30 ON/ :30 OFF
Hollow Rocks