Tuesday 6/5


Warm-up

AMRAP 8 :30 seconds on bike *increase intensity each round Ring Row x 10 (or 5 ring pull-ups) Push-up-to-Plank x 10 Lateral Plank walk x 5 steps/direction

Strength

A.1: Ring Swings + Muscle Up (3 x (3+2) reps, Rest 30 Seconds)

A.2: Seal Walk (3 x 30-50', Rest 30 Seconds)

reps=feet

A.3: Side Plank Clamshells (3 x 10-12 reps/side, Rest 1-2 Minutes)

Metcon (Time)

Every 3 Minutes x 2 Sets 15 Second A/B for Max Wattage Rest/Walk in Remaining Time Immediately into

Metcon (Time)

Every 3 Minutes x 2 Sets 15 Second Row for Max Split/500m Rest/Walk in Remaining Time Immediately into

Metcon (Distance)

Every 3 Minutes x 2 Sets 15 Second Sled Push, Empty Rest Walk in Remaining Time

#workoutoftheday

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