4 Round:
10 Tuck-Up
20 Rolling Burpees
30 Air Squat
40 OH Alt Lunges
1 min Hollow scissor Kick
120 sec rest b/t round
Round 1 time cap 4:00
Round 2 time cap: 5:00
Round 3 time cap: 6:00
Round 4 time cap: 7:00
Every Round starts from the top
Post Total reps
10’ skill on Half Piroette wall assisted
3 sets for quality:
6 Negative ASAP Pushup
10 Towel Row
30-40” iso Biceps contraction
90 sec rest
3 sets for quality:
10 Negative ASAP Australian Pullup
20 Chair Dip
40 Tactical Lunge
90 sec rest
Extended Plank build up
Look for ur best effort.
Every step 30” Work : 90” rest
Procede slowly
For time, with 90” rest b/t rounds
R1: 20 Burpees
R2: 20 Burpees, 30 Air Squat
R3: 20 Burpees, 30 Air Squat, 40 Sit-up
R4: 20 Burpees, 30 Air Squat, 40 Sit-up, 60 mountain Climbers
R5: 20 Burpees, 30 Air Squat, 40 Sit-up, 60 mountain Climbers, 120 Double Unders
Post total time
5 sets of:
20/30” Elevated Tuck Hold
60/90” rest
2 round For time:
20 DB Hang Power Clean (2 handed)
20 Side to Side Rotation Kick-out
40 DB Hang Squat Clean (2 handed)
20 Side to Side Rotation Kick-out
3 min rest
Accumulate 3 min:
Wall-sit
Every stop: 5+5 one-leg Glute Bridge
Post total time
6 set For time
10 Stick V-Up
5 Alligator Roll
1 box Around the World
10 alt shoulder tap
90 sec rest
Post total time
Emom 8min
Odd: wall facing HS flutter kicks
Even: rest