All

Double Unders 5 min
Overhead Squats 5 min

None

0-3 min
2 round
6 Overhead squats
6 ring rows
3-6 min
2 rounds
8 overhead squats
8 ring rows
6-9 mins
10 overhead squats
10 ring rows
9-12 min
12 overhead squats
12 ring rows
12-15 min
14 overhead squats
14 ring rows

Synchro Planks

Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps