Thursday
Warm-up
Warm-up
3 SETS
1:00 Row*
16 Alt. Reverse Lunge
20 Crossbody Mountain Climbers
10 Scap Ring Rows
5/5 Single Arm Ring Row
1:00 Row*
16 Alt. Reverse Lunge
20 Crossbody Mountain Climbers
10 Scap Ring Rows
5/5 Single Arm Ring Row
*Round 1- 20-24 SPM
Round 2- 24-28 SPM
Round 3- 28-32 SPM
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22 MINUTES
1000/800m Row
50 Alt. Crossbody Mountain Climbers
25 Ring Rows
1000/800m Row
50 Alt. Crossbody Mountain Climbers
25 Ring Rows
(Score is Rounds + Reps)
Post-Workout Strength
Metcon
3 SETS
8/8 Feet Elevated DB or KB Goblet Reverse Lunge
12 DBL DB or KB RDL
16 Jumping Air Squats
8/8 Feet Elevated DB or KB Goblet Reverse Lunge
12 DBL DB or KB RDL
16 Jumping Air Squats
-Rest As Needed b/t Sets-
(No Measure)
