Sunday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :25 Tuck-Ups + :25 Front Plank
MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold
MIN 1 – :25 Tuck-Ups + :25 Front Plank
MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold
Workout
Metcon
5 SETS FOR QUALITY
10 Burpees*
15 Strict Push-Ups**
10-15 Toes to Bar
1:00 KB Standing Goblet / Gun Hold (70/53)|(53/35)
20 Russian KB Swings
10 Burpees*
15 Strict Push-Ups**
10-15 Toes to Bar
1:00 KB Standing Goblet / Gun Hold (70/53)|(53/35)
20 Russian KB Swings
*Strict Burpees Optional
**Deficit or Decline Push-Ups Optional
-Rest 1:30 b/t Sets-
(No Measure)
KG KB: (32/24)|(24/16)
Finisher
Metcon (Weight)
3 SETS
7 Barbell Curls (Halfway Up) (Athlete Choice)
7 Barbell Curls (Halfway Down)
7 Barbell Curls (Full)
7 Barbell Curls (Halfway Up) (Athlete Choice)
7 Barbell Curls (Halfway Down)
7 Barbell Curls (Full)
-Rest as needed b/t Sets-
(Score is Weight)
