time to fly
Warm Up/Mobility
Warm-up
Amrap 8
15/12 calorie bike
5 tempo air squats (3 sec down – 2 sec hold – fast up)
5 Worlds greatest stretch (each side)(Lunge – Spiderman – Elbow to inset, then Rotate arm up to the sky)
15/12 calorie bike
5 tempo air squats (3 sec down – 2 sec hold – fast up)
5 Worlds greatest stretch (each side)(Lunge – Spiderman – Elbow to inset, then Rotate arm up to the sky)
1 Set: (at workout pace)
7/5 calorie bike
5 air squats
Metcon
Metcon (Time)
For time:
130/104 Row CAL OR 100/80 Assault Bike
125 Air Squats
*partition reps however you want
130/104 Row CAL OR 100/80 Assault Bike
125 Air Squats
*partition reps however you want
Finisher
Metcon
3 Sets:
10 Bulgarian Split Squat (each side)
10 DB Windmills* (each side)
1:00 Plank Hold
10 Bulgarian Split Squat (each side)
10 DB Windmills* (each side)
1:00 Plank Hold
With 1 db overhead; legs slightly wider than squat stance, keep db overhead rotate and touch the ground with free hand
Strength
If time allows
Overhead Squat (5,4,3,2,1)
Use the 5 sets to work up to a heavy 1
Power Snatch (4×2 @Light/moderate weight)
Keep these lighter and stay consistent with your movement.
Focus on being snappy rather than prioritizing load!
Record each set as 1 of your scores for load
Singles or Touch and Go is acceptable
Focus on being snappy rather than prioritizing load!
Record each set as 1 of your scores for load
Singles or Touch and Go is acceptable
Snatch Grip Deadlift (3×3 @ 90% 1 RM Snatch)
Banded Hip Activation