ENGINE ROOM

General Warm-Up/Primer (10 minutes)

10:00 EMOM

Minute 1: 45 second Ski Erg

Minute 2: 7m Walking Inchworm to Hollow

Minute 3: 6/6 Light DB Snatch

Minute 4: 45 second Row

Minute 5: 2 Wall Walk into 10 sec HS Hold

Conditioning

10:00 AMRAP

12/9 Cal Row

6 Shuttle Runs

3 Wall Walks

10:00 AMRAP

12/9 Cal Ski Erg

6/6 DB Snatch

12 DB Lunges

Rest 4:00 minutes

Shuttle Run 7m out and back

DB. 22.5/15

Scaled Cals. 9/6

Goals / Stimulus / Objectives

Goal: 4-6 Rounds / 10:00 AMRAP

Score: Rounds & Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE: 8/10

Primary Objective: Maintain as close to 2:00 rounds as possible

Secondary Objective: Focus on Consistent paces on the machines and push the bodyweight movements

Strict Press

Every 90 secs x 5 Sets

3 Reps at 80%