Friday
Warm-up
Warm-up
CHIPPER STYLE WARM-UP
2 SETS
100m Run
10 Up-Downs
10 Air Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Inch Worms + Push-Up
2 SETS
100m Run
10 Up-Downs
10 Air Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Inch Worms + Push-Up
Options to switch it up in Round 2…
100m Run
8 Lunge + Twist
8 V-Ups
8 Kip Swings
8 Knee Push-Ups
4 Burpees
Extended Warm-up
Metcon
EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Moderate Pace
MIN 2 – :45 Flow Stretching*
MIN 1 – :45 Bike @ Moderate Pace
MIN 2 – :45 Flow Stretching*
*Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
15/12 Cal Bike
15 Hand Release Push-Ups
200m Run
15 Toes to Bar
1:00 Push-Up Plank
15/12 Cal Bike
15 Hand Release Push-Ups
200m Run
15 Toes to Bar
1:00 Push-Up Plank
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
