Thursday – 4/11/2019

The Workout for Thursday is:

WARM-UP
(Primer)
EMOM x9
Min. 1 – 12/10 Cal Machine
Min. 2 – 10 Med Ball Cleans into Wall Ball
Min. 3 – 20 sec Side Plank /side

(Mobility)
5/5 Quadruped T-Spine Rotations
5/5 Scorpions
:30 Lizard /side

(Specific)
Before Strict Press
-10 Strict Press w/ 3 sec. hold at top
Before Metcon
-3 Sumo DB DL
-3 Burpee to Sumo DB DL
-3 Dbl DB Swing Overhead
-3 Devils Press

STRENGTH
Strict Press
5 x 5
*5 hard sets. Do not count warm ups. Ladies, just keep working until the guys are done. You might have to do a few more sets than the guys.

METCON
EMOM x 10
-4 Devils Press (choose weight)
-8 Wall Balls (20/14)
*Try 5 Devils Press and 10 Wall Balls for as long as possible if you want a serious challenge today. Good Luck!

Optional Burner if time allows:
2 Rounds (10 min. CAP)
-100 Double-Unders
-50 Russian KB Swings (70/55)
-25 Sit-Ups feet anchored to KB

EXTRA CREDIT
[Engine]
Bike 30 Minutes
0-5 Min. moderate pace
5-10 Increase RPM 3-4
10-15 Increase RPM 3-4
15-20 return to initial moderate pace
20-25 Increase RPM 3-4
25-30 Increase RPM 3-4
OR
Row (Interval Distance)
2 x 4000m (Rest 3 min between)
Round 1 – s/m 20
Round 2 – s/m 22