Workout 1:
EMOM for 12 minutes:
50 Second Wall Sit
25 Second Side Plank
50 Second Plank Hip Dips
30 Second Hollow Hold into 25 Second Penguin Touch
Workout 2:
12 min cap
For Time:
600m Run
50 KB Swings
75 Air Squats
850/700m Row
Workout 3: 12 min cap
3 Rounds for Time:
15/12 Cals Ski
20 Grasshoppers (L/R=2)
25 Sit-Ups
20 Single Leg V-Ups (L/R=2)
Notes: This is A LOT of abs. Newer or deconditioned athletes trade out one exercise in workout 3 for another movement
L1: 12/8kg
L2: 16/12kg
Rx: 24/16kg