Tuesday
Warm-up
Warm-up
3 ROUNDS
:30 Bike
5/5 SA Ring Row
3/3 DB or KB Windmill
5/5 SA DB or KB Front Rack Lunge*
:30 Bike
5/5 SA Ring Row
3/3 DB or KB Windmill
5/5 SA DB or KB Front Rack Lunge*
*3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge)
Workout
Metcon (AMRAP – Reps)
EMOM x 28 MINUTES
MIN 1 – :50 Max Rope Climbs
MIN 2 – 15/12 Cal Bike
MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 – :50 Max Sit-Ups
MIN 1 – :50 Max Rope Climbs
MIN 2 – 15/12 Cal Bike
MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 – :50 Max Sit-Ups
(Score is Total Reps Rope Climb)
Finisher
Metcon (AMRAP – Reps)
"TABATA"
8 SETS (:20 ON/:10 OFF)
Russian Twist*
8 SETS (:20 ON/:10 OFF)
Russian Twist*
*Weighted Optional
(Score is Reps)
