Compete/Train
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings 53/70
Minute 3: Shuttle Runs (10 Meters)
Minute 4: Abmat Sit Ups
Minute 5: Calorie Row
Minute 6: Rest
*Score = Total Reps
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.
Sweat
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings 35/53
Minute 3: Shuttle Runs (10 Meters)
Minute 4: Abmat Sit Ups
Minute 5: Calorie Row
Minute 6: Rest
*Score = Total Reps
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.
AFTER PARTY
4 Rounds for Quality
8 Single Dumbbell Bent Over Rows (each side)
10 Pausing Barbell Hip Bridges (0:03 pause at the top)
10 GHD Sit Ups
AT HOME:
On the Minute x 30 [5 Rounds]:
Minute 1: Any Machine
Minute 2: Russian Dumbbell Swings
Minute 3: Double Unders or Line Hops
Minute 4: Sit Ups
Minute 5: Any Machine or 200 Meter Run
Minute 6: Rest
