THURSDAY 1.14
WARM-UP
4 ROUNDS
1:00 BIKE, RUN, ROW,SKI*
20 ALT LUNGES**
10 PLANK ROTATIONS
*ATHLETE CHOICE
**SWITCH TO BOX STEP UPS AFTER 2 ROUNDS
WORKOUT
EMOM X 25 MINUTES*
MIN 1 - :45 MAX SINGLE DB FRONT RACK STEP-UPS (35/30)(20/15)(24/20)
MIN 2 - :45 MAX STRICT BOX DIPS/RING DIPS
MIN 3 - :45 PLANK HOLD (PLATE ON BACK OPTIONAL)
*WEIGHTED VEST OPTIONAL
FINISHER
EMOM X 8 MINUTES
MIN 1 - :45 MAX CAL BIKE
MIN - 2 :45 HOLLOW HOLD