1 min Jump Rope
1 min/side Couch Stretch (every 10 secs squeeze for 3 secs)
EMOM x 9 mins:
1. 10/side Monster Walks + 5-8 Banded Squats
2. 10/side Barbell Back or Front Rack Split Squats
3. 6/side Alternating Single Leg Knee Raises
AQAP complete 3 rounds of:
12 Barbell Front Rack Lunges (115/80 – 95/65 – 75/55)
60 DUs / Singles
5 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raise
Rest 2 mins
AQAP complete:
36 Barbell Front Rack Lunges (115/80 – 95/65 – 75/55)
120 DUs / Singles
15 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
7(-2) Box Squats
15 Weighted Banded Hip Thrusts with back on bench
15 Banded Tuck or Hollow Pull Overs )
Before Class:
Complete 4 sets of:
2-3 Legless Rope Climbs / Rope Climbs
Rest 1 min
6/side Kneeling DB Strict Press with neutral grip
Rest 1 min
After Class:
30 min Assault Bike with no hands at easy pace
Complete 3 sets of:
10 Incline Bench Prone & Retract (3 sec hold at the top)
10 Incline Bench Prone trap Raise (T1111)
10 Banded Reverse Fly (T1220)
Time Cap: 16 mins
If Front Rack is not possible then use Back Rack
Each section has a 7 min time cap!