Thursday 5/10

Warm-up Wrist Mobility

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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