AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute

MCx: 225/155

MAx: 11/8 cal, knee or pike up, 185/135

MVx: 9/6 cals, v-up or leg lift, 135/95

GOALS + GUIDANCE: Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds […]

3 Rounds

500/400 Meter Row

20 Burpees

500/400 Meter Row

20 Eye-Height KB Swings

MCx: 53/35

MAx: 400/350m, 35/26

MVx: 375/300m, 15 rep in+out, 26/18

GOALS + GUIDANCE: Row at a moderate pace (2:00 or less) that allows you to transition quickly into the burpees without redlining too early. On the kettlebell swings, focus on unbroken sets. […]

AMRAP 10

10 Box Jump Overs, 20″

15 Sit Ups

20 Lunges

MAx: step overs

MVx: step ups, 20 squats

GOALS + GUIDANCE: Keep a steady and smooth […]