FUNDAMENTALS

4 rounds – 20 min cap
A1 25m mb sidewalk/side
A2 30 knee touch crunch
A3 .4 mile bike gear 18 (this will be a grind, get out of your seat and push through it)

Finisher 60 on 60 off x 2 rounds – in rest perform 3-5 burpees
B1 plank
B2 bent knee hollow hold
B3 pallof hold – switch at 30secs (face clock on 1st 30 secs so you know when to switch)
B4 bicycle and rotate (work on regular breath during movement, rest if you have to)

FITNESS

4 rounds – 20 min cap
A1 30 wall balls
A2 30 situps
A3 400m row (strokes per min 20-25, work on powerful leg drive with a pause after each pull, try to maintain a constant pace on the large numbers on your screen, which indicate your time split for 500m, for example 1:58 which would mean you are on pace to complete 500m in 1 min 58 secs)

Finisher 60 on 60 off x 2 rounds – in rest perform 3-5 burpees
B1 plank stir the pot
B2 bent knee hollow rocks
B3 pallof hold – switch at 30secs (face clock on 1st 30 secs so you know when to switch)
B4 running man situp (no quit, use your arms for momentum to make it easier if you need to)

BEFIT

4 rounds – 20 min cap
A1 20 front squats Rx95/65 (the Rx is the recommended max, it doesn’t mean you have to do this weight, you should be able to do 20 reps unbroken with the weight you select)
A2 30 tuckups
A3 500m row (strokes per min 20-25, work on powerful leg drive with a pause after each pull)

Finisher 60 on 60 off x 2 rounds – in rest perform 3-5 burpees
B1 handstand shoulder taps
B2 hollow rocks
B3 pallof hold – switch at 30secs (face clock on 1st 30 secs so you know when to switch)
B4 pike pulse