“First one to break buys the Fit Aids!”
Conditioning:
Alt. EMOM X 16
10 Slam Balls (50/30)
20 Russian Twists + 10 Hollow Rocks
12/9 Assault Bike Calories
20 Russian Twists + 10 Hollow Rocks
Athletes may adjust weight/calories to complete all reps in the minute.
Controlled Recovery:
3 Rounds, each for time:
21 Toes to bar
18 Burpee Over Bar
15 Overhead Squats (95/65)
-Rest 1:00-
Score: Time after completing last set of 15 OHS
FW: Sub kipping knee raises, RWAN on OHS or sub Front Squats (95/65) if mobility is an issue
LF: Sub single arm DB Overhead Squats or double DB Front Squats
