Thursday, February 4, 2021

Performance

AMRAP in 25min of:
50 Double-Unders
25 GHD Sit-Ups
50 DB Step Ups, 24″/20″, 50#/35#, alt legs
25/20cal Assault Bike

Cash Out:
EMOM for 9min, alt between:
30 Pike Overs
15 Hip Extensions
50sec Plank Pass Throughs, use DB or Plate

Intermediate

AMRAP in 25min of:
25 Double-Unders
25 GHD Sit-Ups to Parallel
50 DB Step Ups, 24″/20″, 35#/20#, alt legs
25/20cal Assault Bike

Cash Out:
EMOM for 9min, alt between:
30 Pike Overs
15 Hip Extensions
50sec Plank Pass Throughs, use DB or Plate

Fitness

AMRAP in 25min of:
60 Single-Unders
30 Sit-Ups
30 DB Step Ups, 20″/16″, 35#/20#
15cal Assault Bike

Cash Out:
EMOM for 9min, alt between:
30 Pike Overs
15 Hip Extensions
50sec Plank Hold