Conditioning
2 Rounds:
- 3 minutes Calorie Row
- 2:30 minutes Sit-ups
- 2 minutes Wall Balls
- 1:30 Burpees
- 1 minute Jump Rope
- 3 minutes Rest
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)
- 30 seconds Hollow Hold
- 1 minute Jump Rope
Accessory #2
3 Sets:
- 15 Dumbbell Bench Press
- 15 Weighted Step-ups (each side)
- 1 minute Plank
- 1 minute Calorie Row
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Single Leg Romanian Deadlifts (each side)
- 1 minute Jump Rope
Accessory #2
3 Sets:
- 20 Dumbbell Floor Press
- 10 Weighted Step Back Lunges (each side)
- 1 minute Calorie Row
Accessory #3
3 Sets:
- 1 minute Plank
- 1 minute Wall Sit
Accessory #1
3 Sets:
- 10 Single Leg Romanian Deadlift (each side)
- 15 Dumbbell Strict Press
- 1 minute Jump Rope
Accessory #2
3 Sets:
- 10 Weighted Step Back Lunges (each side)
- 15 Dumbbell Bent Over Rows
- 1 minute Battle Ropes
Core
2-3 Sets:
- 20 Crunches
- 20 Heel Taps
- 20 Dead Bugs
- 1 minute Plank