Wednesday
Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – :45 Cal Row
MIN 2 – :45 Double-Push-up Inch Worm
MIN 3 – 12 Squat Jumps*
MIN 4 – 6 V-ups + 6 Hollow Rocks
MIN 5 – 12 Step-ups*
MIN 1 – :45 Cal Row
MIN 2 – :45 Double-Push-up Inch Worm
MIN 3 – 12 Squat Jumps*
MIN 4 – 6 V-ups + 6 Hollow Rocks
MIN 5 – 12 Step-ups*
*In the second round, switch Squat Jumps for Tuck Jumps and switch Step-ups for Box Jumps.
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 5 MINUTES
15/12 Cal Row
15 DB Floor Press (50/35)|(35/20)
15 Box Jumps (24/20)
AMRAP x 5 MINUTES
15/12 Cal Row
15 DB Floor Press (50/35)|(35/20)
15 Box Jumps (24/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off each Set.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Finisher
Metcon (Time)
FOR TIME
2-4-6-8-10-8-6-4-2
V-Ups or Tuck-Ups
Hollow Rocks
2-4-6-8-10-8-6-4-2
V-Ups or Tuck-Ups
Hollow Rocks
(Score is Time)
