Thursday
Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – :45 Bike (EZ → Mod → Hard)
MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L
MIN 1 – :45 Bike (EZ → Mod → Hard)
MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L
Into…
2 SETS
:15 ON/ :15 OFF
MOVT 1 – Hollow Hold
MOVT 2 – Close Grip Active Bar Hang
MOVT 3 – Ring Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
25/20 Cal Bike
2 Rope Climbs
100m Single KB Suitcase Carry (53/35)|(35/26)
2 Rope Climbs
20 KB Hollow Flutter Kicks*
25/20 Cal Bike
2 Rope Climbs
100m Single KB Suitcase Carry (53/35)|(35/26)
2 Rope Climbs
20 KB Hollow Flutter Kicks*
*L/R = 1 Rep
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
