5 Rounds For Time (15 Minute Time Cap):

 

10 Alternating Box Step Ups

50 Mountain Climbers

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 6-10 Single Arm Banded Rows (Each Side)

Station 2: 6-10 Pike Push Ups

4 Sets:

5 Supinated Negative Pull Up (3 Second Tempo Decent)

5 Single Arm DB Bent Over Rows (Each Side)

5 DB Floor Press

 

*Rest As Needed

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 6-10 Concept 2 Hamstring Curls

Station 2: 6-10 Concept 2 Pike Ups

 

5 Rounds For Time (20 Minute Time Cap):

20 Alternating Box Step Ups

400m Run

Substitution For 5 Supinated Negative Strict Pull Up:

10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls

 

Substitution For 6-10 Concept 2 Hamstring Curl:

6-10 Banded Hamstring Curl / 30 Seconds Glute Bridge Hold

 

Substitution For 6-10 Concept 2 Pike Up:

6-10 Pike Push Ups / 30 Seconds Pike Hold

 

Substitution For 400m Row:

400m Run / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders

Every 90 Seconds For 9 Minutes (6 Sets):

3 Strict Press + 3 Push Press

40-50% Of 1rm Strict Press

 

4 Sets:

5 Supinated Negative Pull Up (3 Second Tempo Decent)

5 Single Arm DB Bent Over Rows (Each Side)

5 DB Floor Press

 

*Rest As Needed

 

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 6-10 Concept 2 Hamstring Curls

Station 2: 6-10 Concept 2 Pike Ups

 

5 Rounds For Time (20 Minute Time Cap):

20 Alternating Box Step Ups

400m Run

Substitution For 5 Supinated Negative Strict Pull Up:

10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls

 

Substitution for 400m Run:

400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders