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THURSDAY 20201029

Warm-up

:90 on Bike or Rower
10 PVC Passthrough
10 PVC Good Mornings
Leg Swings Front/Back Side/Side
10 PVC Front Squats
Pigeon Pose
Samson Stretch

2 Rounds:
5 Strict Pull-ups or Ring Rows
10 Air Squats

— Review rope climb/modified rope climb technique and prepare for EMOM —


Strength and Skill

EMOM 15:
Min 1 – 2 Rope Climbs or 3 Modified Rope Climbs
Min 2 – :30 Max Effort Banded Bicep Curls w/Neutral Grip (Green/Blue bands)
Min 3 – Rest

Modified Rope Climbs:
youtu.be/BsDRv1fiXIY

Neutral Grip Banded Bicep Curls:
youtu.be/cSvDe6oMFlU


FITNESS 20201029

Every 4:00 for 16:00**:
24/21 Calorie Row
15 Medball Cleans (20/14#)
9 Burpees Over Medball
** Rounds 2 and 4 are performed in reverse order:
9 Burpees Over Medball
15 Medball Cleans (20/14#)
24/21 Calorie Row

Scoring: Time


PERFORMANCE 20201029

Every 4:00 for 16:00**:
21/18 Calorie Bike
15 Medball Cleans (20/14#)
9 Burpees Over Medball
** Rounds 2 and 4 are performed in reverse order:
9 Burpees Over Medball
15 Medball Cleans (20/14#)
21/18 Calorie Bike

Scoring: Time


At Home Workout

Every 4:00 for 16:00:
12 Burpees Over Dumbbell
7 Dumbbell Hang Squat Clean (per arm)
12 Burpees Over Dumbbell

Scoring: Time

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