30-20-10-20-30
Row For Calorie
Dumbbell Thrusters
Toes to Bar
Rest 1 Minute

MCx: 50/35
MAx: 25-15-10 cals, 35/20, knee or pike up
MVx: 20-15-10 cals, 25/15, v-up or leg lift

GOALS + GUIDANCE: Row at a moderate pace (1000/800 cals per hour) to complete the 30 calories in under 3 minutes, the 20 cals […]

Pull Ups
3×10

Lateral Raises
3×15, build

DB Overhead Tricep Extensions
3×15, build

Hanging Leg Raises
3×10-15

GOALS + GUIDANCE: For the front squats, coaches will […]

EMOM 40
1 – 15/12 Cal Bike
2 – 50 Meter Farmer’s Carry
3 – 10 Burpees Over a Plate
4 – Rest

MCx: 53/35
MAx: 12/9 cal, 35/26, regular burpees
MVx: 9/6 cals, 26/18, in+outs

GOALS + GUIDANCE: Pace yourself early, this workout will build at the half way mark. Find a strong, sustainable pace on […]