Triple Threat


Fish Game

Alternating Half Tabata*
Pull-Up Hold Chin Over Bar**
KB Cossack Squat

:30 Rest

Alternating Half Tabata
Bent Over SA KB Row
Uneven Push-Ups on KB

*2 Sets of Each
**MOD – Use Rings or Double KB Bent Over Row ISO Hold

ADV – Hold an AB Mat between your shoulders/chest and the pull-up bar

Box Glute and Hamstring Rolling

2 Rounds
40s Work|10s Rest
Single Leg V-ups
Side Plank Hip Touch Downs
Side Plank Hip Touch Downs
Bicycle abs

3 Rounds
40|30 Calorie Row
30 Weighted Step-ups 1.5|1
20 Push-ups
10 Strict Pull-ups

Rest 2 Minutes

Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – 2|1.5, Strict Handstand Push-ups, Strict Muscle-ups

Extra Work
Every 3:00 for 15:00
3 Squat Cleans increasing the weight as you go along, immediately followed by
50’ Handstand Walk

Weight for the Squat Clean should be heavy

Aim for :40 – 1:00 Rest

Scaling options – 25’ HSW
1:00 of Attempts
1:00 of Side Walks along the wall
50’ Plate Drags

ADV – 100’ Handstand walk