Tuesday
Warm-up
Warm-up
EVERY 2:00 FOR 4 SETS
:30 Max Up-Downs
5 Slow Barbell Jefferson Curls
5/5 SA Ring Rows
5 Scap Pull-Ups
5 Strict Knee Raises
:30 Max Up-Downs
5 Slow Barbell Jefferson Curls
5/5 SA Ring Rows
5 Scap Pull-Ups
5 Strict Knee Raises
In the remainder of time perform some sort of mobility. Preferred are Cat Cow, Groiners, Bootstraps, Moose Antlers, or some sort of Banded Mobility.
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 5 TNG Deadlifts (AHAP)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
MIN 1 – 5 TNG Deadlifts (AHAP)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
(Score is Total Reps)
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Back + Hamstrings
5:00 Foam Roll Back + Hamstrings
(No Measure)
