FIT
STRENGTH/SKILL
EMOM X 9
1) :45 EMPTY BARBELL UPRIGHT ROW INTO PRESS
2) :45 EMPTY BB BICEP CURLS
3) :45 PUSH UPS
THEN, 5-7 MINUTES WORKING
ON ROPE CLIMBS/TECH WORK
WOD
FOR TIME:
80/60 CALS BIKE (100/80 ROW/SKI) THEN,
30 DB LUNGESTER
10 ROPE CLIMBS
D – Choose / 20 Rope Pulls
F – 35/20’s
P – 50/35’s
COOL DOWN
1:00/side Underarm Stretch on Rig
1:00/side Doorway Stretch
1:00/side Sleeper Stretch
BURN
SWEAT STEADY
EMOM 30
1. 10 KB GOBLET SQUAT WITH PAUSE IN THE BOTTOM
2. 10 DBL KB DEADLIFT
3. 20 KB SWINGS
4. 1 MIN WALL SIT WITH KB
5. REST
