1. 20-30 sec Hold at the top of the Rings
2. 20-30 sec Hold at the bottom of a Push Ups (chest off of ground)
3. 20/30 sec Hold at the top of a Ring Row (chest to rings)
4. 30 sec Hollow Hold
Go hard on each set, don’t keep reps in the bank to save for the 6 rep.
Focus here on driving with your hips, not just your quads. Weight on your mid foot and hips in line with your mid foot as well.
Finish every rep with your trunk going forward to end in perfect lock out position, full extension and your ears between your elbows.
1 min Max Calories on Assault Bike or Rower
1 min Max Rope Climbs (scale to Pull Ups or Ring Rows)
1 min Max Burpee Box Jump Overs (24/20)
Rest 3 mins
Assault Bike- 20/15 calories
Row – 25/19 calories
Rope Climbs – 3-5 reps
Pull Ups/Ring Rows – 20 reps (split into 2/3 sets)
BBJO – 15 reps
Every 90 secs for 18 mins:
1 Squat Snatch from the low blocks
EMOM x 10 mins:
1. 30 sec OH Yoke Hold / 30 sec Double KB OH Hold
2. 30 sec Sandbag Bear Hug Hold