[ALL TRACKS]
[AMRAP 8]:
Bike or Row Calories
Rest 2 Minutes
[AMRAP 8]:
3 Strict Pull-Ups + 3 Strict Knees To Chest
10 Double Unders
3 Strict Pull-Ups + 3 Strict Knees To Chest
20 Double Unders
3 Strict Pull-Ups + 3 Strict Knees To Chest
30 Double Unders
…Add 10 Double Unders Every Round
Rest 2 Minutes
[8 Minute Window]:
Establish 5RM Deadlift
Score 1 = Total Calories
Score 2 = Total Reps
Score 3 = Heaviest Load
AFTER PARTY– 4 Sets for Quality
12 Single Dumbbell Single Leg Deadlifts
1:00 Hollow Hold
0:30 Superman Raises
AT HOME:
[AMRAP 8]:
Any Machine Calories
OR
Run out 4:00 then Run Back
Rest 2 Minutes
[AMRAP 8]:
10 Sit Ups
10 Double Unders
10 Sit Ups
20 Double Unders
10 Sit Ups
30 Double Unders
…
Add 10 Double Unders Every Round
Rest 2 Minutes
[8 Minute Window]:
Establish 5RM Deadlift
Barbell or Double Dumbbell
If limited on weights EMOM8: 8 Deadlifts at a moderate/heavy weight
