Sunday

Station 1

20:00 Clock

50-40-30-20-10 Calorie Machine

15 Burpees

:30 Wall Sit Hold after each set of calories

*If you finish before the 20:00 is up…pick one of the 3 movements above to run out the clock

Station 2

AMRAP 20:00 (For Quality)

Reverse Lunge + Step Up (20” box)

3 Point Row (using box)

Sit-ups (feet on box)

:30 Farmer Hold (R)

:30 Farmer Hold (L)

Saturday 🦖

9AM Hyrox

1:00 work // :20 rest x 30 Rounds

8:00 per zone // 3x at each station (alternating between A & B)

Zone 1

A: Max reps dumbbell deadlifts

B: Max meter row

Zone 2

A: Max reps Hercules burpees

B: Max reps flutter kicks

Zone 3

A: Max meter sled pull

B: Max meter run

Zone 4

A: Max meter ski erg

B: Maxed meter mixed rack carry

Zone 5

A: Max meter bike erg

B: Max reps wall balls

10AM

TBD! 😉