9/6
Warm-up
Warm-up
Row 1:30 easy
Ski 0:30 moderate
Row 1:00 easy/moderate
Ski 0:30 moderate/fast
Row 0:30 moderate
Ski 0:30 fast
0:30 rest
Row 0:30 fast
Ski 0:10 sprint
Ski 0:30 moderate
Row 1:00 easy/moderate
Ski 0:30 moderate/fast
Row 0:30 moderate
Ski 0:30 fast
0:30 rest
Row 0:30 fast
Ski 0:10 sprint
Metcon
Metcon (AMRAP – Reps)
Every 2 minutes:
200m Row
5-cal bike erg*
200m Row
5-cal bike erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
Gymnastics
Metcon (Time)
16-12-8-4
Kipping Bar Muscle Ups
1:2 work/rest between sets
Kipping Bar Muscle Ups
1:2 work/rest between sets
Target: If you can’t do 16 Bar Muscle Ups in 4 sets or less FRESH than you should scale workout
— rest 5 minutes —
Accessory Work:
Accumulate 15 Banded Front Levers
Accessory
Metcon
3 Rounds
10 Plank Dumbbell Pull Throughs (total)
:30 side plank (each side)
30 flutter kicks (L+R=1)
10 Plank Dumbbell Pull Throughs (total)
:30 side plank (each side)
30 flutter kicks (L+R=1)