24 EMOM:
- 15/12 Cal Ergo
- 10 Burpee Box Jump Overs (60/50 cm)
- 5 Wall Walks
- 20 American Kettlebell Swings (24/16 kg)
Strength
TheBox362 Mini-Pump – Glutes
3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
GYMNASTICS CLASS
Teams of 3
25 AMRAP
Athlete 1:
5 Handstand Push Ups
KB Overhead Carry
6 Narrow Pull Ups
KB Overhead Carry
7 V-Ups
KB Front Rack Carry
Athlete 2:
Max. Air Squats
Athlete 3:
Rest.
Set cycle:
A1 to A3, A3 to A2, A2 to A1
Accessory 3 Sets
10R-10L DB External Rotation
8 LU Raise
8R-8L Quadruped Plank KB Pull Through
10 Standing Banded Lat Pull Down