Buy in: 5 Turkish get ups per side (go light-ish). Samson Stretch left/right x 3. Pigeon left/right x 3. Mobilize.
Minute 1:10 reps Dumbbell hang clusters (squat clean from the hang to overhead)
Minute 2: 50 Double Unders
Minute 3: 7 Chest to Bar Pullups
Repeat all 3 exercises (without a rest period) starting each set at the top of the minute for 5 rounds.
At the conclusion of the 15th minute begin 1 minute rest period.
Record total time.
Buy in: Run the Crye-leike loop. 2 minutes Asian squat. 10 reps toes to bar, 20 reps bodyweight hip thrusts, 30 reps ghd or ab-mat sit ups (break these up as needed).
15 minute AMRAP:
7 reps Back Squat 105/ 185
9 calories row or bike (if no machines are available, do 15 kb swings)
12 Hand release Push ups (don't let your meat loaf!).
Buy in: Tabata Downdog progression. Mobilize.
This workout consists of 10, 3-minute rounds. You begin each round with a 400 meter run. Once you return from the run, complete 5 pullups, 10 pushups, 15 air squats, or a "round" of Cindy. The idea is to get as much of this work done as possible before the next 3 minute round begins. When you return, simply pick up where you left off. The score for the workout is the total number of rounds and reps of Cindy.
Buy in:8 reps- cat/camel, side-lying bridge, toes to bar, hip thrusts on bench, ghd sit-ups. Mobilize. Progressively load your deadlift to prepare for the workout.
Complete 5 "rounds" of:
Minute 1 15 1-Arm Dumbbell Reverse lunges (switch arms as needed) 35/50
Minute 2 10 burpees
Minute 3 5 deadlifts 205/315
then Row 100 calories or Run 1 mile
Post total time to comments