Thursday – 6/6/2019

The Workout for Thursday is:

WARM-UP
(Primer)
:40 on / :20 off for 3 Rounds
-Row
-Bike
-Burpees

(Mobility)
-10 Cat/Cows
-10 Cobra Push-Ups
-10 Scorpions

(Specific)
Review/Setup Metcon

SWEAT DAY
“Fight Gone Bad Style… Twice…”

3 Rounds: (Twisted Steel & Sex Appeal)
-1 Min of Shoulder-to-Overhead (75/55)
-1 Min of Plate Ground-to-Overhead (45/35)
-1 Min of Box Jumps (24/20″)
-1 Min of SDLHP’s (75/55)
-1 Min of Push-Ups
-1 Minute Rest

~Then immediately into~

3 Rounds: (Cardio + Abs)
1 Min of Plank
-1 Min of Rowing for Cals
-1 Min of Sit-Ups
-1 Min of Biking for Cals
-1 Min of Russian Twists with light DB (choose weight)
-1 Minute Rest

EXTRA CREDIT
(For those not training today)

[Engine]
Aerobic
30-45 Minutes
Bike/Row/Run/Ski/Hike/Swim
*Build you aerobic base, your pyramid can only grow as tall as your base.