thursday

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.

Metcon

​EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4&5 - 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional

(No Measure)

Finisher

​EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold

(Score is Total Reps)