Workout of the Day
FOR TIME
1000/800m Row
80 Burpees
60 Pull-Ups
40 Box Jumps (30/24)
500/400m Row
40 Up-Downs
30 Ring Rows
20 Box Jump Overs (24/20)
-Time Cap 30:00-
(Score is Time)
Movements:
Box Jump | Burpee | Pull-up (Kipping) | Ring Row | Row
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At Home
VIDEO: https://vimeo.com/574587939/d394da347b
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
Movements:
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EMOM x 12 MINUTES
MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 – :50 Max Air Squats
MIN 3 – :50 Max Slow DB Goblet Squats
(Score is Weight)
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AMRAP x 9 MINUTES
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB
-Rest 1:00-
AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB
(Score is Rounds + Reps)
MOBILITY VIDEO:
https://vimeo.com/505045560/f9f4e3d565
Movements:
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