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 #workoutoftheday