thursday

Warm-up

EMOM x 4:00
Min 1 - Row/Bike (Mod Effort)
Min 2 - 1 Wall Walk + 8 db bent over row
Outside substitute 8 SA db strict press + 8 SA db bent over row

Into… ​

EMOM x 4:00
Min 1 - Row/Bike (Mod Effort)
Min 2 - 4 Burpees + 8 Jumping Lunges

Core work

 Bird dog row
12-8-4-2 /each side
*:45 rest between sets

1-arm KB FR squat
12-8-4-2 / each side
*:45 rest between sets

3 rounds:
20|20 kneeling founders
20|20 standing founders
20|20 low back lunge
*no rest between movements
**:45 rest between rounds

Metcon

4 ROUNDS FOR TIME
30/25 cal bike
30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges​

(Score is Time)

At-home metcon

AMRAP x 12 MINUTES
3 DBL DB Hang Snatch
6 Deficit Push-ups*
9 Up-Downs

*Deficit on DBs or Plates​

(Score is Rounds + Reps)