MONDAY

Warm-Up:

2 Sets or 8:00 minutes

10/7 Calorie Echo Bike

6 Inchworm to Hollow Body 

12 Alternating V-Ups

10/10 Single Leg Glute Bridges

:15 Hollow Hold

Gymnastics + Weightlifting

10:00 minute EMOM 

minute 1: Bar Muscle-Up Drill

minute 2: 1 Squat Clean + 3 Front Squats

Building from 70% of Squat Clean  to Heavy for the Day

Conditioning ("Inception")

Fitness

4 Sets, For Max Reps 

3:00 minute AMRAP 

8 Burpee Pull-Ups

10 Front Squats, 50/35kg

-Max Calorie Echo Bike

Performance

4 Sets, For Max Reps 

3:00 minute AMRAP 

10 Bar Muscle-Ups

10 Front Squats, 70/45kg

-Max Calorie Machine

1:30 Rest Between Sets

(Ideally Echo Bike)

Score: Total Calories