Sunday
Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…
15 Scap Pull-Ups
15 Scap Push-Ups
5/5 Single Arm Ring Rows
10 Push-Up to Pike
5 Strict Pull-Ups + Knees to Elbow
5 Tempo Barbell Strict Press (30X1)
15 Scap Pull-Ups
15 Scap Push-Ups
5/5 Single Arm Ring Rows
10 Push-Up to Pike
5 Strict Pull-Ups + Knees to Elbow
5 Tempo Barbell Strict Press (30X1)
Workout
Metcon (Time)
FOR TIME
75 Burpees
10 Rope Climbs
25 Push Jerk (185/135)|(135/95)*
5 Rope Climbs
25 Burpees
75 Burpees
10 Rope Climbs
25 Push Jerk (185/135)|(135/95)*
5 Rope Climbs
25 Burpees
*Option for (155/105)|(115/75)
(Score is Time)
KG BB: (85/60)|(60/42.5)
Optional Finisher
Metcon
3 SETS FOR QUALITY
:30 Hollow Rocks
:45 Push-Up Plank
1:00 Flutter Kicks
:30 Hollow Rocks
:45 Push-Up Plank
1:00 Flutter Kicks
-Rest as needed b/t Sets-
(No Measure)
