Sunday
Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
2 SETS
:30/:30 Single Leg Swings (L/R)
:30 Max Bar Hang
:30 Scap Push-Ups
2 SETS
:30/:30 Single Leg Swings (L/R)
:30 Max Bar Hang
:30 Scap Push-Ups
Immediately into…
3 SETS
5 Perfect + Slow Push-Ups
3 Perfect + Slow Ring or Body Rows
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
3 Strict Pull-Ups*
6 Hand Release Push-Ups**
12 Sit-Ups***
24 Slam Balls (30/20)|(20/10)
3 Strict Pull-Ups*
6 Hand Release Push-Ups**
12 Sit-Ups***
24 Slam Balls (30/20)|(20/10)
*Strict Chest to Bar optional
**Deficit Push-Ups optional
***GHDSU optional
(Score is Rounds + Reps)
KG SB: (15/10)|(10/5)
Partner Workout Option
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
Max Cal Bike
(Score is Calories)
*P1 rides the bike for Max Cals while P2 completes 2 full rounds of the following AMRAP…
3 Strict Pull-Ups
6 Push-Ups
12 Sit-Ups
15 Slam Balls
After 2 full rounds, partners switch. Score for the workout is total Cals earned on the bike.
Finisher
Metcon
FOR QUALITY
18-15-12-15-18
Single DB Curl (Athlete Choice)
Russian Twists*
18-15-12-15-18
Single DB Curl (Athlete Choice)
Russian Twists*
*L+R = 1 Rep
(No Measure)
