Wednesday
Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – :45 Bike @ Mod Pace
MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out
MIN 3 – :45 Up-Downs
MIN 4 – 8 Slow Air Squats + 8 Bootstraps
MIN 5 – :45 DBL DB Seesaw Row
MIN 1 – :45 Bike @ Mod Pace
MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out
MIN 3 – :45 Up-Downs
MIN 4 – 8 Slow Air Squats + 8 Bootstraps
MIN 5 – :45 DBL DB Seesaw Row
Coaches Note — After completion of the Warm-Up keep the DBs and begin the Teaching section.
Workout
Metcon (Calories)
4 SETS ON A 5:00 RUNNING CLOCK…
COMPLETE 2 ROUNDS
10 Ring Rows
20 Jumping Air Squats
30 Double Unders
COMPLETE 2 ROUNDS
10 Ring Rows
20 Jumping Air Squats
30 Double Unders
Then Immediately Into…
Max Cal Bike in Time Remaining…
-No Additional Rest b/t Sets-
(Score is Total Calories)
Finisher
Metcon (AMRAP – Reps)
"TABATA"
8 SETS (:20 ON /:10 OFF)
MOVT 1 – Push-Ups
MOVT 2 – Push-Up Plank
8 SETS (:20 ON /:10 OFF)
MOVT 1 – Push-Ups
MOVT 2 – Push-Up Plank
*Alt. Movements for 8 Sets Total.
(Score is Reps of Push-Ups)
