WARM-UP
2:00 Bike (Increasing pace every :30)
Into…
EMOM x 8 MINUTES
MIN 1 – :25 Lunges / :25 Step-Ups
MIN 2 – :25 KB Deadlift / :25 KB Swings
WORKOUT
EVERY 4:00 x 5 SETS
30 KB Swings (53/35)|(35/26)
10/10 SA Front Rack Step-Ups (24/20)*
10 Box Jump Over
*10 reps on right arm / 10 reps on left arm, legs alternate every rep
(No Measure)
FINISHER
8 SETS
TABATA (:20 on/:10 off)
MOVT 1 – Alt. Quadruped Bird Dog
MOVT 2 – Heel Taps*
*Laying down with the feet flat on the ground. Shoulders lift off the
ground and you reach side to side towards each heel.
(No Measure)
Goal – Quality movement today- each movement should be done unbroken at a steady pace, so scale the loading or movement accordingly to allow for this control!