FURIOUSLY FAST

WARM UP 

  • 0:30 Ergo Easy Pace
  • 0:30 Ergo Moderate Pace
  • 0:30 Ergo Fast Pace
  • 0:30 Quad Stretch (each side)

ERGO PRACTICE ROUND
1:00 ERGO Test Max Calories (Moderate Intensity)

AMRAP 6:
Max Rounds of "DT" (52/38) 

1 Round of "DT":

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

* 1 Round of “DT” = 27 Reps

 

Rest 6 Minutes

 

AMRAP 6:
Max Rounds of "Cindy"

1 Round of "Cindy":

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*1 Round of “Cindy” = 30 Reps

 

Rest 6 Minutes:

 

AMRAP 6:
Max Calorie ERGO

*Score = Sum Total Reps For 3 Sets

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (L/R)

ACCESSORY

[For 16:00]

  • On the 0:00: 4 Barbell Front Squats
  • On the 1:00: 10 Dumbell Z Press