Warm-up
Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.
Conditioning
DM Intervals 16 (AMRAP – Reps)
4 Rounds of 60 seconds on, 30 seconds rest of:
Burpee Pull Ups*
Anchored Sit Ups*
Kettlebell Swings 53/35*
Row for Calories
RX＋ = Burpee Muscle Ups, GHD Sit Ups, 70/53 or heavier
Intermediate = Burpees 8/7′, Sit Ups, 44/26
Scaled = Burpees, Sit Ups 35/18 or lighter
Supplement
20 rounds Air Assault (AMRAP – Reps)
20 Rounds for Calories:
30 Seconds Air Assault
30 seconds active rest on bike
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