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