Sunday

Part 1

3:00 on / 1:00 off (Cap 23:00)

50-40-30-20-10 reps of…

Burpees

Situps

*Rx+ For Time (no built in rest). Rest 2:00 then max calorie machine in time remaining on 23:00 clock

Part 2

2:00 on / 1:00 off x 15:00

10/10 Split Squats + 10/10 Walking Lunges

Max Row

RX+ with DB’s (25/15)

Saturday 🐝

9AM Hyrox

Rep/Interval scheme: 1:30 work // :30 rest x 20 rounds (4 full rounds)

Zone 1

Max reps alternating dual kettlebell reverse lunge (44/26#)

Zone 2

Max meter ski erg (RPE 8.5)

Zone 3

10 meter underhand sled sprint (light)

Rest :10

Zone 4

Max meter row (RPE 8.5)

Zone 5

10x dual dumbbell Arnold press

10x dual dumbbell snatch

(40/25#)

10AM

12 Rounds (6 per partner)

You Go, I Go

9 air squats

6 push ups

3 hang power cleans (135/95#)

~ into ~

60 cal bike

30 OHS

40 cal bike

20 OHS

20 cal bike

10 OHS

(All reps split, 95/65#)

~ into ~

6 Rounds (3 per partner)

3 wall walks

6 strict pull ups

9 wall balls (30/20#)