Friday
Warm-up
Warm-up
2 SETS (8:00 CAP)
10 Alt. Groiners
15 Wall Ball Front Squats
10 Scap Pull-Ups
1:00 Cal Bike
10 Alt. Groiners
15 Wall Ball Front Squats
10 Scap Pull-Ups
1:00 Cal Bike
Into…
2 SETS
10 Alt. Cossack Squats
15 Wall Ball Push Press
10 Ring Rows
1:00 Cal Bike
Workout
“MYMC 22.1” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
22 Wall Balls (20/14)|(14/10)
22 Pull-Ups
22/16 Cal Bike
22 Wall Balls (20/14)|(14/10)
22 Pull-Ups
22/16 Cal Bike
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
NOTE: New Benchmark
“MYMC 22.1 ADJUSTED” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
22 Wall Ball (14/10)
22 Ring Rows
22/16 Cal Bike
22 Wall Ball (14/10)
22 Ring Rows
22/16 Cal Bike
(Score is Rounds + Reps)
KG WB: (6/5)
NOTE: New Benchmark
Finisher
Metcon
3 SETS
1:00 Ring Body Saw
-Immediately Into-
1:00 Max Plank Wall Ball Taps
1:00 Ring Body Saw
-Immediately Into-
1:00 Max Plank Wall Ball Taps
-Rest 2:00 b/t Sets-
(No Measure)
