HF60

EXTENDED WARM-UP
3 SETS FOR QUALITY
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

WORKOUT
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows
(50/35)|(35/20)
MIN 4 – Max Rope Climbs

(Score is Total Reps Each Station)

SC45

STRENGTH
6-4-2-6-4-2
Sumo Deadlift
(Score is Weight)

WORKOUT
2 ROUNDS FOR TIME
30 Deadlifts (185/125)|(135/95)
20/15 Cal Bike
10 DB Renegade Rows
(40/30)|(25/15)
(Score is Time)

HF30

WORKOUT
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)