THURSDAY
WARM-UP:
100 SINGLE UNDERS
20 HIGH KNEES
20 TOE TOUCHES
INTO
1:00 T-SPINE WALL STRETCH
1:00 SIDE TO SIDE WINDMILLS
CONDITIONING:
B) ROW/AB
EMOM 10 OF:
ODD: 12/9 CAL BIKE (15/10 CAL BIKE ERG)
EVEN: 12/9 CAL ROW
REST 1:00
EMOM 10 OF:
ODD: 40 CROSSBODY MOUNTAIN CLIMBERS
EVEN: 8-10 HANDSTAND PUSHUPS
REST 2:00
EMOM 6 OF:
ODD: 12/9CAL BIKE
EVEN: 12/9 CAL ROW
REST 3:00
EMOM 6 OF:
ODD: 15 KB DEADLIFTS
EVEN: 12 GOBLET SQUATS (53/35)
ACCESSORY:
4X
10 SINGLE ARM ARNOLDS PRESS EACH ARM
*HOLD A KB IN THE FRONT RACK W/ THE OPPOSITE ARM
*BE SURE TO USE A PROPER KB FRONT RACK POSITION
10 SINGLE ARM HALF KNEELING LANDMINE PRESS