8/23
Warm-up
Warm-up
1-2 Sets
1:00 Bike (Assault or Echo) (Moderate)
10 Inchworm w/Push Up
10 Hang Dumbbell Snatch (Light-Moderate)
1:00 Bike (Assault or Echo) (Moderate)
10 Inchworm w/Push Up
10 Hang Dumbbell Snatch (Light-Moderate)
1 Set: (at workout pace)
3/2 Calorie Assault Bike (OR Calorie Echo Bike)
2 Devil Press (at workout weight)
Metcon
2:30 Time Cap each set
Metcon (6 Rounds for reps)
6 sets
(1 Set Every 4 minutes)
21/16 Calorie Assault Bike (OR 17/14 Calorie Echo Bike)
9 Devil Press (2×50/35)
(1 Set Every 4 minutes)
21/16 Calorie Assault Bike (OR 17/14 Calorie Echo Bike)
9 Devil Press (2×50/35)
*Sub 21/16 Cal Row OR 250m Run if no bikes available.
Gymnastics
Metcon (Checkmark)
12 minute EMOM
odd minute: 4 Rig Around the Worlds [right/left = 2 reps] even minute: 8 Alternating Leg Kipping Toes To Bar
Finisher
Metcon
3 sets
10 Single Dumbbell Bulgarian Split Squats (each leg)
10 Single Dumbbell Bulgarian Split Squats (each leg)
Metcon (AMRAP – Reps)
Tabata:
8 Sets (:20 on/:10 off)
– Flutter Kicks (8 Sets)
– Runners Crunches (8 sets)
– Mountain Climbers (8 Sets)
8 Sets (:20 on/:10 off)
– Flutter Kicks (8 Sets)
– Runners Crunches (8 sets)
– Mountain Climbers (8 Sets)