Thursday 5/10
Warm-up Wrist Mobility
+
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
