Cardio Day
A. See Wodify for skill work
B. Every Minute on the minute for 24 minutes (6 rounds)
Minute 1: 20 Kettlebell Swings (53/35)
Minute 2: 15 Burpees
Min 3: 20 Goblet Lunges
Min 4: Rest
C. At 28 min mark:
3 RDS
10 Pike-Ups or Tuck-Ups on Rower or V-ups on ground
:30 Hollow Bar Hang
:30 Walking Rest
18 scores which will be time to complete each movement (minus the rest round). There is no score for the 3 rounds core work
Fitness
Min 1: 20 KBs
Min 2: 11 burpees
Min 3: 20 Goblet Lunges
Perform
Min 1: 20 KBs
Min 2: 17 Burpees
Min 3: 24 Lunges