All about the abs
Warm Up
2 Rounds
10 PVC Pass through
10 Scap Pull ups
10 Scap Push ups
Partner EMOM
P1. 8/6 Cal Ski/Row
P2. Plank
Core
6 Sets
10 Sit ups med ball toss to partner
2 Wall Walks
Workout
RX
AMRAP 5 min
50/40 Cal Row/Ski
40 Ring Dips
30 T2B
SC
3 Rounds
AMRAP 5 min
50/40 Cal Row/Ski
40 Dips/Banded Dips
30 Knees to Elbows
Fit
3 Rounds
AMRAP 5 min
50/40 Cal Row/Ski/Bike
40 Box dips/Push ups
30 V-ups
Extras
Weightlifting
Back Squat
3 x mar Reps @ 88%
Engine Building
100 Burpee Box Jump Overs 24”/20”
Accessory Work
Split stance paloff press
3 x 12 per side
Banded Russian KB Swing
5 x 15
Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …
A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …
Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …