STRUCTURAL BALANCE
PERFORMANCE and FITNESS
Alternating On the Minute x 9 (3 Rounds):
Min 1 – 10 Bird Dogs
Min 2 – 12 KB Goblet Lunges
Min 3 - 10 Alternating Single Leg Deadlifts (swap hands in bottom position)
CONDITIONING
PERFORMANCE and FITNESS
EMOM 20
Min 1. 12/9 Cal Airbike
Min 2. 10 HSPU
Min 3. 2 Rope Climbs
Min 4. :60 Secs Max Sled Push
Min 5. REST
FITNESS/FOUNDATIONS
EMOM 20
Min 1. 9/6 Cal Airbike
Min 2. 14/12 DB Hang Clean and Press
Min 3. 5 Rope Up/Downs
Min 4. :60 Secs Max Sled Push
Min 5. REST
