Prep

Equipment Required: light KB, jump rope

1) Foam Roll wherever you need it 60s

2) 10 each Dynamic Pigeon Pose

4) AMRAP 6:

– 30s Jump Rope Practice

– 20ft Bear Crawl

– 5 each 1-arm Rows

– 2 Upward to Downward Facing Dog w Toe Touch

A.

5 Rounds For Quality

Against a 4:00 Clock

15 Supinated Barbell Rows (95/65)

30 Russian Swings

45 Double Unders

Remaining time Max Cal Row/Bike *alternate each round

Rest 60s

– Goal: Challenging effort, keep splits consistent. Score = total calories.

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10) (Single Unders or Penguin Taps)

B.

Mobility Flow

AMRAP 6 at a slow pace with a light KB:

2 each Front Rack Shin Box Hip Lift

3 each KB Halos

4 each KB Windmills

– Goal: Connect your movement with your breath and move with intention

C.

Tibia Raise

3 x 20. Rest 60s