Thursday 5/10


Warm-up

Wrist Mobility + 4 sets Row/Bike :30 seconds (alterate movement and increase intensities each round) Hollow Rock x 20 Arch Hold x :30 seconds Banded Squats x 10

Strength

Metcon (No Measure)

Every Minute on The Minute x 16 Minutes 1 - 10-20 Seconds False Grip Ring Hang 2 - 15-20 Seconds Ring Support Hold 3 - 15-20 Seconds/Side Side Body Arch Hold 4 - Rest

Metcon (4 Rounds for calories)

Every 2:30 Minutes x 4 Sets 4 Burpee Box Jump Overs, 24/20 12 Second A/B @ Max Effort Rest 5 Minutes

Metcon (4 Rounds for calories)

Every 2:30 Minutes x 4 Sets 7 Jumping Back Squat, Empty Bar 12 Second Row @ Max Effort

#workoutoftheday

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