Friday, April 26, 2019


Warm Up:
100 Single Unders
Walking Lunges (Whiteboard to Rig)
10 Ring Rows
Tip Overs (Rig to Whiteboard)
Bear Crawl (Whiteboard to Rig)
30 sec Rig Dead Hang
High Knees (Rig to Whiteboard)


21 min EMOM
1. 5 Barbell Pendlay Rows 
2. 10 Goblet Lunges (5/leg)
3. 30 sec Plank Hold
*athlete's may increase weight on rows at any time if desired


5 Rounds
30 sec. Bike Sprint
*Score is LEAST amount of cals
**minimum 90 secs rest between rounds