Thursday – 5/9/2019

The Workout for Thursday is:

WARM-UP
(Primer)
EMOM x 6
Even – 45 sec Machine
Odd – 30 sec Single Unders OR Bar Taps

(Mobility)
Rolling Seated Forward Fold x 10
Sleeper Stretch x :30 /side

(Specific)
-7 Scap Push-Ups
-7 Push-Ups
-7 Hand Release Push-Ups (advanced Clapping)

STRENGTH
5 Rounds for Max Reps
-1 Minute Max Reps: Bench Press (135/75)
Immediately into;
-1 Minute Max Reps: Cals on Rower
Rest 2 Minutes
Rx+ 185/100

METCON
2 Rounds For Time
– 50 Russian KB Swings (55/35)(Rx+ 70/55)
-50 Abmat Sit-Ups
-100 Double-Unders
Time Cap = 12 minutes

EXTRA CREDIT
[DTC Engine]
Your Choice
Row/Bike/Ski/Run/Hike/Swim
30-45 Minutes