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Fri 14th August




WARM UP


EMOM x 6 MINUTES

  • MIN 1 - :50 Row EZ Pace

  • MIN 2 - :50 Jumping Jacks

  • MIN 3 - :50 Lunges

-1:00 Rest-


3 ROUNDS

  • 6/6 Single Arm Ring Rows

  • 8 Broad Jumps

  • 10 Cossack Squats


EXTENDED WARM-UP


EMOM x 10 MINUTES

  • MIN 1 - 8/8 Goblet Split Squats

  • MIN 2 - 5-7 Strict Pull-ups

  • MIN 3 - :50 EZ Row



WORKOUT


3 ROUNDS FOR TIME

  • 500m Row (45/30cals bike)

  • 30 Lunges

  • 15 Ring Rows

  • 30 Plate G2OH (20/15)


(Score is Time)



COOLDOWN


FOR RECOVERY

  • 3:00 Slow Bike, Run or Walk

  • 3:00 Foam Rolling Lats & Shoulders

(No Measure)


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