Tuesday 6/11


Warm-up

AMRAP 8 Bike/Row *alternate and increase intensity each set Hollow Rock x 10 + :10 second Hollow hold Renegade Row x 3 (including Push-up)

Strength

A.1: Seal Walk (2 x 100', Rest 30 Seconds)

reps=feet

A.2: Chin over vertical plane hold (2 x 20-30 Seconds, Rest 30 Seconds)

Supinated

A.3: Side Plank Rotations (2 x 10-12 reps/side, Rest 60 Seconds)

Metcon (Calories)

30 Second A/B @ Max Effort Rest 4 minutes

Metcon (Calories)

30 Second Row @ Max Effort Rest 4 minutes

Metcon (Distance)

30 Second Sled Push @ Max Effort

Metcon (No Measure)

4 Sets: 1 Minute A/B @ Easy Effort 1 Minute Row @ Easy Effort 1 Minute Walk @ Easy Effort

Extra Work

A.1: Supine Single Leg Hamstring Slider Curl (2x10/side; Rest 30 seconds)

A.2: Dual KB Front Rack Hold (2x60 seconds (70/53); Rest 60 seconds)

reps=seconds

#workoutoftheday

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