0:30 Bike/0:30 Row/0:30 Ski (easy to moderate)
5 Inchworm into box step up
10 Abmat Sit Ups
10 Kettlebell Swings (moderate)
1 Set (at workout pace):
5/4 Calorie Bike
2 Burpee Box Jump Over (at workout height)
2 GHD Sit Ups
2 Power Cleans (at workout weight)
4-8-12-16-20…
Bike Erg Calories
Burpee Box Jump Over (24/20)
-rest 2 minutes-
6 minute AMRAP
4-8-12-16-20…
Calorie Row
GHD situp or Alt V-Up (Double reps)
-rest 2 minutes-
AMRAP 4 minutes
4-8-12-16-20…
Double Unders 24-40-56-72-88-104
Power Cleans (155/105)
*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.
right into 10 Handstand Scissor Balance
— rest 2 minutes —
40% of your 2 minute max Handstand Hold
right into 12 Handstand Scissor Balance
— rest 2 minutes —
30% of your 2 minute max Handstand Hold
right into 14 Handstand Scissor Balance
3 sets: 10 reps
Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
P2 – mvmt 2 – 4, 8, 12, 16…
P1 – mvmt 2 – 4 , 8, 12, 16…
P2 – mvmt 1 – 4, 8, 12, 16..