15 Rounds

15 Cal Row, Rest :15

200 Meter Run, Rest :30

MAx: 12 cals, 150m

MVx: 9 cals, 100m

GOALS + GUIDANCE: Complete the row in :60, then take a :15 break. Run the 200 in :45-:60, then rest :30. Try to stay consistent from round to round. Target sub 40-45 min.

15/12 Cal Bike

21-15-9 Deadlifts

21-15-9 Hand-Release Push Ups

63-45-18 Double Unders

MCx: 225/155

MAx: 12/9 cals, 185/135, knee hr push ups, 21-15- 9 attempts

MVx: 9/6 cals, 135/95, abmat knee push ups, 84-60-27 singles

GOALS + GUIDANCE: At the start of every round (3 rounds) bike 15/12 calories which at a steady pace, […]

AMRAP 20

100 Meter Suitcase Carry

500/400 Meter Row

30 Wall Balls

MCx: 70/53, 20/14

MAx: 53/35, 400/350m, 14/10

MVx: 35/26, 375/300m, 10/6

GOALS + GUIDANCE: Choose the heavier kettlebell, even if that means you have to break 50 meters into the carry. The 100 meter carry will take around :60 […]

With a Partner

6 Rounds

400 Meter Run

40 Sit Ups

30 KB Swings

20 DB Lunges

400 Meter Run

MCx: 53/35, 50/35

MAx: 35/26, 35/20

MVx: 300m, 30 sit ups, 20 kbs 26/18, 20 lunges no wt

GOALS + GUIDANCE: Grab a buddy, and have fun with this one! High five and cheer on your fellow Daybreakers! With […]

Lateral DB Goblet Lunges

3 x 8/8, build

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 8 reps on one side before moving to the opposite side. Choose a weight that challenges […]