Warm-up
20 frankenstein
10 plank thrust
20 scales
10 jumping lunges
20 weightless good mornings
10 squat jumps
10 plank thrust
20 scales
10 jumping lunges
20 weightless good mornings
10 squat jumps
Metcon
26 AMRAP
10 Toes to Bar/knee raises
10 DB clean and Jerk
10 calorieRow
10 V ups
20 hammer curls
20 tricep extension
20 mountain climbers
10 Toes to Bar/knee raises
10 DB clean and Jerk
10 calorieRow
10 V ups
20 hammer curls
20 tricep extension
20 mountain climbers
Intent:
Longer grind today with some built in Rest. A great goal for today would be to increase your pace as you work through the round. Meaning that your Row is 75%, ball slams at 80%, air squats at 85%, and by the time you finish the round you’re around 90% and then ready for a 2:00 recovery break to get back down to the 75% range. Choose a moderate DB weight, should be challenging but done unbroken or two sets.
Longer grind today with some built in Rest. A great goal for today would be to increase your pace as you work through the round. Meaning that your Row is 75%, ball slams at 80%, air squats at 85%, and by the time you finish the round you’re around 90% and then ready for a 2:00 recovery break to get back down to the 75% range. Choose a moderate DB weight, should be challenging but done unbroken or two sets.