Wake Up. Kick Ass. Repeat.
Skill: Alt EMOMx10
5-7 HSPU with 3 sec descent (scale with DB Presses accordingly)
30 Unbroken Double Unders, or work DU for 40 sec
"Fisher Price"
3 Rounds Tabata Style (Interval work for Bryan) 30 sec work, 15 sec rest
HSPU
Row Calories
Pull-Up
Double Under
Box Jumps (24/20)
75 sec rest (90 sec total (15+75))
You will have one score for each round of total number of reps. Short work periods with decent rest between movements and rounds. Goal is to transition smoothly and begin work on time. Get after it early and hold on best you can.
RX: must get AT LEAST 7 reps on every movement each round (better get on and off the rower fast), hspu must fully lock out with feet touching wall, step-ups not allowed. You may sub ski or bike for calories if not enough to go around
FrameWork: Modify hspu if needed by adding mats, doing box hspu, or seated shoulder db press, row same, jumping or banded pull-ups, 3:1 single unders, Box jumps or Alt. Step Ups if needed. RX has first dibs on rowers
LeanFit: Same style workout but with the following movements instead: Russian KB Swings (44/26), Assault Bike Calories, Air Squats, Burpees, Ski Erg Calories
