A) Coaches Choice Warm-up
B) 3 Min Max Wall Climb
rest 3 min
2 Min Max Strict Handstand Push-up
rest 2 min
1 Min Max Kipping Handstand Push-up
OR
3 Min Max Shoulder Taps
rest 3 min
2 Min Max Seated DB Press
rest 2 min
1 Min Max DB Push Press
C) 3 Min Max Cal Assault Bike
rest 6 min
2 Min Max Cal Assault Bike
rest 4 min
1 Min Max Cal Assault Bike
*During every rest period complete:
Single Arm KB High Pulls x10 ea. arm
Hip Extension x20
Floor L-Sit x20 Sec
**Perform this sequence after your final 1 min max cal assault bike
HIIT – “B’s”
EMOM FOR 20 MIN DO :
40 sec max effort Battle rope
rest 20 sec
40 sec max effort Box Jumps
rest 20 sec
40 sec max effort Ball Slams
rest 20 sec
40 sec max effort Burpees
rest 20 sec
