Thursday
Warm-up
Warm-up
2 ROUNDS
1:00 Row
10 Scap Pull-Ups
8/8 SA DB Turkish Sit-Up
6/6 SA DB Front Rack Lunge*
1:00 Row
10 Scap Pull-Ups
8/8 SA DB Turkish Sit-Up
6/6 SA DB Front Rack Lunge*
*Perform a SA Overhead Lunge in the 2nd Round
Extended Warm-up
Metcon (Weight)
2-3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*
*Staggered stance and lean non-rowing arm on own thigh.
(Score is Weight)
Workout
Metcon
FOR QUALITY
5-10-15-10-5
Strict Pull-Ups*
10-20-30-20-10
Strict Sit-Ups**
20-40-60-40-20
Cal Row***
5-10-15-10-5
Strict Pull-Ups*
10-20-30-20-10
Strict Sit-Ups**
20-40-60-40-20
Cal Row***
*Chest to Bar or Tempo (2111) Optional
**Weighted Optional
***15-30-48-30-15 Alt. Calories
(No Measure)
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Nasal Breathing Only Walk or Row (EZ Pace)
5:00 Nasal Breathing Only Walk or Row (EZ Pace)
(No Measure)
