Thursday 5/17


Warm-up

EMOM 6 1- :45 second Row 2- :45 second Jog 3- :45 second Russian KB swing + Hollow Rock x 15 HS hold x :20-:30 seconds DB External Rotation x 10 x 2 sets

Strength

A.1: Ring Rows (3 x 8-10 reps, Rest 30 Seconds; 2020 Tempo)

A.2: Handstand Shoulder Taps (3 x 8-10 reps/side, Rest 30 Seconds)

Wall Facing

A.3: Side Bridge (3 x 20-30 Seconds/Side, Rest 1 Minute)

*Up on hand

Metcon (4 Rounds for time)

Every 3 Minutes x 4 sets (12 Minutes) 5 Slam Ball Shots, 30/20 5 Burpees, Max Height 300' Suicide Sprint* Rest 4 minutes

Metcon (4 Rounds for calories)

Every 3 Minutes x 4 Sets (12 Minutes) 8 Burpee Box jump Over, 24/20" 40 Second Row @ Max Effort


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