Thursday
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
1:00 Bike EZ to Moderate
1:00 Bike EZ to Moderate
Immediately Into..
2 SETS
6/6 Lunges
10 Tuck-Ups
6/6 Step-Ups
:10 Bar Hang
Then,
1 SET
6/6 KB Goblet Alt. Step-Ups
10 Strict Knees to Chest
…In remaining time Mod-Hard Bike
Workout
Metcon (Calories)
EMOM x 20 MINUTES
MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(35/26)|(24/20)
MIN 2 – 15 Toes to Bar
MIN 3&4 – Max Cal Bike
MIN 5 – Rest
MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(35/26)|(24/20)
MIN 2 – 15 Toes to Bar
MIN 3&4 – Max Cal Bike
MIN 5 – Rest
(Score is Total Cals)
KG KB: (24/16)|(16/12)
Cool Down
Warm-up
COOL DOWN
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Slow Side Lying Thoracic Rotations (R)
2:00 Slow Side Lying Thoracic Rotations (L)
(No Measure)
