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
Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …
Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go” 8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …
Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog 3 Sets …