Aerobic Capacity

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

10 Rounds

  • 10 Cal Assault Bike
  • 10 Toes-to-Bar

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

  • 21 Cal Ski or Row
  • 15 Cal Assault Bike
  • 9 Burpees
  • 3 Hang Squat Cleans. (155+/115)
  • 3 minutes of rest

Skill Development

8 Min EMOM

  • Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

  • C2 Row
  • C2 Bike or Runner
  • C2 Ski

Moderate Pacing