Thursday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Mod Pace
MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up
MIN 3 – 10 Step-Ups+ Max Groiners
MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises
MIN 1 – :45 Bike @ Mod Pace
MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up
MIN 3 – 10 Step-Ups+ Max Groiners
MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 25:00 RUNNING CLOCK…
100/75 Cal Bike
100/75 Cal Bike
Immediately Into…
AMRAP in Remaining Time Of…
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)
18 Alt. No Push-Up Renegade Rows
32 Double Unders
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon
FOR RECOVERY
1:00 Wall Wrist Stretch
:45/:45 Slow Wrist Rotations (Palms Down)*
:45/:45 Forearm Smash
1:00 Wall Wrist Stretch
:45/:45 Slow Wrist Rotations (Palms Down)*
:45/:45 Forearm Smash
*Clockwise/ Counterclockwise.
(No Measure)
