02/08/2021
Warm-up
Warm-up
4M EMOM
M1: 14 IN PLACE LUNGES + STONE CHAIR REMAINDER
M2: 12 PLANK TOE TOUCHES + RIGHT SIDE PLANK REMAINDER
M3: 10 DC CRUNCHES + HOLLOW HOLD REMAINDER
M4: 10 UP-DOWN + S2S IN ELBOW PLANK + LEFT SIDE PLANK REMAINDER
Metcon
Metcon (AMRAP – Rounds and Reps)
9MIN AMRAP STATIONS
REST 1MIN BETWEEN STATIONS
REST 1MIN BETWEEN STATIONS
STATION 1
10 UP-DOWN STEP-UPS WITH DB/TORP (30/20)
30 S/A FLOOR PRESS (15/SIDE)
30s ELBOW PLANK
STATION 2
20/15 CAL SKI
30s OH HOLD*
30 DC CRUNCHES WITH DB/TORP
*RX+ = OH HOLD IN SQUAT
STATION 3
20/15 CAL BIKE
30M BEAR CRAWL
30 BICYCLE CRUNCHES