11.4.2021
Warm-up
[3:00-11:00]
5:00 AMRAP
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt Dead Bugs
Specific Prep
[11:00-16:00]
EMOM 6:00 :
7/5 Cal Bike
5 Burpees
15 Double Unders
Metcon
[16:00-47:00]
All the Resolutions (Time)
3 Sets For Time (9:00 CAP each set)
12-9-7
Calorie Bike
Burpees
Double Unders
Rest 2:00 between each set
Open/RX+: Rep Scheme: 15-12-9
CC: PUSH/THRESHOLD
Goal: 6:00-8:00/set
Time Cap = 9:00/Set
Total Time Cap: 31:00
All the Resolutions (BUILD) (Time)
3 Sets For Time
12-9-7
Calorie Bike
Burpees
24-18-14
Single Unders
Rest 2:00 between sets
Finisher
[50:00-57:00]
3 Sets
20 Mountain Climbers (right + left = 1)
:20/:20 Single Leg Glute Bridge Hold
20 Russian Twists (right + left = 1)
:30sec/:30sec Side Plank
R: 1:00 b/s
Cool Down/Stretch
[57:00-60:00]
Down Dog Low Lunge Elbow to Knee Reach to Sky
Hamstring Stretch Half Pigeon Down Dog
Low Lunge Elbow to Knee Reach to Sky
Hamstring Stretch Half Pigeon
Pause in Each Position for :30-60sec
