Thursday 5/17

Warm-up EMOM 6

1- :45 second Row

2- :45 second Jog

3- :45 second Russian KB swing

+

Hollow Rock x 15

HS hold x :20-:30 seconds

DB External Rotation x 10

x 2 sets Strength A.1: Ring Rows (3 x 8-10 reps, Rest 30 Seconds; 2020 Tempo) A.2: Handstand Shoulder Taps (3 x 8-10 reps/side, Rest 30 Seconds) Wall Facing A.3: Side Bridge (3 x 20-30 Seconds/Side, Rest 1 Minute) *Up on hand Metcon (4 Rounds for time) Every 3 Minutes x 4 sets (12 Minutes)

5 Slam Ball Shots, 30/20

5 Burpees, Max Height

300' Suicide Sprint*


Rest 4 minutes Metcon (4 Rounds for calories) Every 3 Minutes x 4 Sets (12 Minutes)

8 Burpee Box jump Over, 24/20"

40 Second Row @ Max Effort