Thursday
Warm-up
AMRAP x 10 MINUTES
1:30 Bike (Moderate Pace)
:30 Tuck Hold
:30 Arch Hold
8/8 Single Arm DB Thruster (Light/Moderate)
1:30 Bike (Moderate Pace)
:30 Tuck Hold
:30 Arch Hold
8/8 Single Arm DB Thruster (Light/Moderate)
Workout
Metcon (4 Rounds for reps)
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***
-Rest as Needed Between Sets-
*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.
Finisher
Metcon (Calories)
IN TEAMS OF 3…
ON A 10:00 RUNNING CLOCK…
Max Cal Bike
*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.