Thursday 5/3

Warm-up 2 Rounds

Bottoms up KB Walk x 100ft/arm

Banded Row X 20

Tricep Pulldown x 20

Hollow Rock x 20

Arch Row x 20 Skill Metcon (No Measure) Every Minute on The Minute x 12 Minutes

1 - 3-5 Strict False Grip Ring Pull-up

2 - 3-5 Strict Ring Dip, 30X1 Tempo

3 - 4-6 reps/side Side Plank Rotations

4 - Rest Metcon (Calories) Every 4 Minutes x 2 Sets

10 Burpees to 6" Target

30 Second A/B @ Max Effort


Rest 4 Minutes Every 4 Minutes x 2 Sets

7 Jumping Air Squats - Max Height

30 Second Row @ Max Effort #workoutoftheday