Warm Up
Run 250m
Then, 2 Rounds of:
- SA OH KB Reverse Lunge x 16 steps (Switch hands every 8 reps)
- SA Ring Row x 5/per
- Hollow to Arch Roll x 20-30 seconds
Workout of the Day
A. 3 Sets:
- A1. Bar Tap x 10
- A2. Nose to Wall HS Hold x 30-45 seconds
- A3. Alt Cossack Squat x 8-10
B. EMOM for 6 (3 Sets)
- Odd – CTB Pull Up x 5-10
- Even – Hollow Rocks/Hold 30 seconds
C. EMOM for 20 (5 Sets)
- Min 1 – Run 150m
- Min 2 – Burpee to 6″ Target x 10-15
- MIn 3 – 1 Round of Cindy
- Min 4 – Rest
GPP
Workout of the Day
A. 4 Sets:
- A1. Hang from Bar 20-30 seconds (accumulate if needed – Alternate between supinated and pronated
- A2. FLR w/ Alternating Shoulder Taps x 30-45 seconds
- A3. Alt Cossack Squat x 8-10
B. EMOM for 20 (5 Sets)
- Min 1 – Run 150m
- Min 2 – Burpee to 6″ Target x 10-15
- MIn 3 – 1 Round of Cindy
- Min 4 – Rest
