GC 60min
Warm up
EMOM x 8 MINUTES
Min 1 – :30 Bike + 5 Burpees
Min 2 – :30 Jump Rope + 10 Plate G2OH

FOR TIME
50/40 Cal Bike
50 Double Unders
50 Box Jump Overs (24/20)
50 Double Unders
50 Alt. DB Snatch (50/35)
50 Double Unders
50 Burpee to Target*
50 Double Unders
*Target is 6″ or 12″ above standing reach.

“BEACH BODY ABS”
3 SETS
:30 2-Point Plank L/R
:30 2-Point Plank R/L
20 Alt. V-Ups

GC 45MIN
STRENGTH
E2MOM x 10 MINUTES
8-14 Deadlift
*Light to Moderate weight
on Deadlift. Athlete choice
on rep scheme.

WORKOUT
ON A 12:00 RUNNING CLOCK…
60/40 Cal Bike
60 Deadlifts (95/65)
MAX Burpees with
Remainder of Time

GC 30MIN
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 14/12 Cal. Row
MIN 2 – Max Hollow Hold
MIN 3 – 8 DB Devil’s Press

OPTIONAL FINISHER
2-3 SETS
40 Weighted Russian Twists
10/10 Single Leg Glute
Bridge-Ups
10 V-Ups/Tuck-Ups