Tuesday 6/5

Warm-up AMRAP 8

:30 seconds on bike *increase intensity each round

Ring Row x 10 (or 5 ring pull-ups)

Push-up-to-Plank x 10

Lateral Plank walk x 5 steps/direction Strength A.1: Ring Swings + Muscle Up (3 x (3+2) reps, Rest 30 Seconds) A.2: Seal Walk (3 x 30-50', Rest 30 Seconds) reps=feet A.3: Side Plank Clamshells (3 x 10-12 reps/side, Rest 1-2 Minutes) Metcon (Time) Every 3 Minutes x 2 Sets

15 Second A/B for Max Wattage

Rest/Walk in Remaining Time


Immediately into Metcon (Time) Every 3 Minutes x 2 Sets

15 Second Row for Max Split/500m

Rest/Walk in Remaining Time


Immediately into Metcon (Distance) Every 3 Minutes x 2 Sets

15 Second Sled Push, Empty

Rest Walk in Remaining Time #workoutoftheday