TABATA (8 ROUNDS – :20 ON // :10 OFF)

MVMT 1 – Bike (increase pace with each round)

MVMT 2 – Scap Push-Ups (Round 1)*

*Switch movements / progress through different movements…

Alt. Pike Shoulder Taps – Round 2

Push-Up to Down Dog – Round 3

Push-Ups – Round 4

Into…

1-2 ROUNDS

1-2 Wall Walks

10 Alt. DB Deadlifts

10 Alt. Hang DB Snatches

3 Wall Walks

9/7 Cal Assault Bike*

12 Alt. DB Snatches (50/35)

*C2: 12/10

Echo: 7/6

(Score is Rounds + Reps)

KG DB: (22.5/15)

3 Half Wall Walks

7/5 Cal Assault Bike*

12 Alt. DB Snatches (35/20)

*C2: 10/8

Echo: 5/4

(Score is Rounds + Reps)

KG DB: (15/10)

MIN 1 – :50 Nasal Breathing EZ Bike

MIN 2 – :50 Foam Roll Lats

MIN 3 – :50 Child’s Pose

(No Measure)

MIN 1 – Max Cal Assault Bike

MIN 2 – 3-5 Bar Muscle-Ups or Jumping Bar Muscle-Ups 1 Snatch* (Heavy)

MIN 3 – Rest

*Option for Squat or Power.

(Score is Total Cals + Heaviest Weight Lifted)