KING JULIAN
5-4-3-2-1 minute
Max Distance Run/Bike/Row
-Rest 1:00 Between sets-
Strength
Advanced:
EMOM8: Ring Muscle Ups
* Choose a number (1-5) based on your level that is a repeatable, unbroken set
throughout the EMOM.
Intermediate:
EMOM8: 2-3 Box Ring Muscle Ups
Beginner:
Emom8: 5 Assisted Ring Dips
THE WRATH OF KHAN 5 sets (1 set every 5 minutes) 30/24 Calorie Echo Bike 30/24 Calorie Row STRENGTH Deadlift 10 Deadlift @ 50% of estimated 10RM 8 Deadlift @ 70% of estimated 10RM 5 Deadlift @ 80% of
LIVE LONG AND PROSPER Buy in: 100 Double Unders 3 Rounds 10 Overhead Squats (95/65) 10 Bar Facing Burpees -rest 3 minutes- Buy in: 30 Overhead Squats (95/65) 3 Rounds 10 Bar Facing Burpees 50 Double U
“ZANGIEF” 6:30 Comp Class Teams of 2 20 min AMRAP 80 Calorie Row 60 Wallballs 20/14 40 Back Squats (from the ground) 135/95 20 Chest-to-Bar Pull-ups -rest 5 mins- 20 min AMRAP 50 cal bike 50ft handst