7.24.2021
Warm-up
[3:00-15:00]
2 Rounds
2min Bike (60sec ez, 40sec mod, 20sec hard)
10/10 Single Arm Upright Rows
25ft/25ft SA Bottoms Up KB Carry
10/10 crossbody SL RDL
8/8 Quadruped Thoracic Rotations
Metcon
Slingshot (Time)
12 Rounds for Time (6/Partner) [FIRM 30:00 time cap)
5 HSPU (kipping ok) up to 2 abamts
7 Burpee Box Jump Overs 24/20''
7 Toe To Bar
12/9 Cal Assault Bike Sprint
Open/RX+:
12 Rounds for Time (6/Partner)
5 Strict HSPU
7 Burpee Box Jump Overs 24/20''
9 Toe To Bar
12/9 Cal Assault Bike Sprint
CC: Sprint
Time Domain: 24:00-30:00
Time Cap: 33:00
Goal today is to work on quick hard sets of manageable rep schemes for gymnastics and finishing off with a hard bike sprint before tagging partner to complete next round. This will feel like you are trying to outpace your partner on a workout like this and it will definitely get the heart rate high.
Slingshot Build (Time)
12 Rounds for Time (6/Partner) [FIRM 30:00 time cap)
5 DB Strict Press
7 Burpee Box Jump Overs 24/20'' (Can Step)
15 Abmat Sit-Ups
12/9 Cal Bike
Cool Down/Stretch
[58:00-65:00]
:60/:60sec Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
:30sec/:30sec Iron Cross Stretch
Accessory Work
Metcon
3 Rounds, for Quality
20 Alternating Landmine Trunk Rotations
10/10 Paloff Press
20sec Hollow Rocks
Conditioning EXTRA
Metcon (Time)
For Time
50/40 Cal Bike
50/40 Cal Row
40/32 Cal Bike
40/32 Cal Row
30/24 Cal Bike
30/24 Cal Row
R: 3:00
x 3 Sets
