WARM-UP

PART 1) TABATA

(8 ROUNDS – :20 WORK / :10 REST)

MVMT 1 – Bike (increase pace by 3-5 RPMs every round)

MVMT 2 – Hollow Hold

Into…

PART 2) 2-3 ROUNDS

10 SLOW Alt. Pike Shoulder Taps

5 Cat/Cows

10 Banded PVC Deadlifts

5 Jefferson Curls

WORKOUT (PERFORMANCE)

ON A 21:00 RUNNING CLOCK…

Max Cal Bike*

Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…

1) 10 Handstand Push-Ups + 5 Deadlifts (275/185)

2) 7 Handstand Push-Ups + 7 Deadlifts (225/155)

3) 5 Handstand Push-Ups + 10 Deadlifts (185/135)

(Score is Total Cals)

KG BB1: (125/85)

KG BB2: (100/70)

KG BB3: (85/60)

WORKOUT (FITNESS)

ON A 21:00 RUNNING CLOCK…

Max Cal Bike*

Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…

1.) 10 DB Push Press (Athlete Choice) + 5

Deadlifts (185/135)

2.) 7 DB Push Press (Athlete Choice) + 7

Deadlifts (155/105)

3.) 5 DB Push Press (Athlete Choice) + 10

Deadlifts (135/95)

(Score is Total Cals)

KG BB1: (85/60)

KG BB2: (70/47.5)

KG BB3: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b/t Sets-