Friday – 2/7/2020

The Workout for Friday is:

METCON
AMRAP x 25 Minutes
-20/15 Cal Machine
-20′ Handstand Walk (Scale: 60′ Bear Crawl)
-5/10/15/20/25/Etc.. DB Box Step-Overs (50/35)
-20′ Handstand Walk (Scale: 60′ Bear Crawl)

*You may sub Box Step-Overs for Alt. Reverse Lunges if you’d like.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Gross Strength]
EMOM x 10
-Front Squat x 2 reps
*Use heaviest weight across all 10 sets.

[Gymnastics]
Every 4:00 x 24 Minutes
-25/20 Cal Machine
-10/8 Ring Muscle-Ups

[Engine Builder]
Speed/Threshold Day
2 Rounds
-Bike 8:00
-Rest 4:00

Row Sub: Yes
Run Sub: Yes
Ski Sub: Yes
*Track your Cals/Distance each interval.