CC@Home

Ramp-Up 12:00 MIN EMOM

Min 1 – 4 = 3 Burpee + 6 Push-ups + 9 Squats 

Min 4-8 = 4 Burpee + 8 Push-ups + 12 Squats 

Min 8-12 = 5 Burpee + 10 Push-ups + 15 Squats 

Strengthen – Up 15:00 

Min 1 = 10 x Press

Min 2 = 10 x Deadlift

Min 3 = 10 x Weighted Squats

x 5 Rounds

Conditioning – 15:00 Cap

30 Double Push-up Burpees

30 Weighted Lunges

30 Jacked Up Downs

30 Sit-ups

30 x 3m x 3m Bear Crawl

30 Sit-ups

30 Jacked Up Downs

30 Weighted Lunges

30 Double Push-up Burpees

CCHIIT

30/30/30 sec Work / 30 sec Rest x 15 Rounds

Exercise 1 = Thrusters

Exercise 2 = Kb Swings

Exercise 3 = Mountain Climbers