WARM-UP
ON 8:00 RUNNING CLOCK…
250m Row
30 Jumping Air Squats
250m Row
30 Glute Bridge-Ups
250m Row
5 DBL DB DL
50 Single or Double Unders
250m Row
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders
-2:00 Rest / Transition-
GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).
EMOM x 10 MINUTES
MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 – :40 Goat Work for Gymnastic Push
WORKOUT
FOR TIME
500m Row
Immediately Into…
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into…
500m Row
(Score is Time)
Goal – Get after it with high intensity! Today is not about “gaming” the workout…can you run hard into the 5 rounds, minimize rests, and turn on the jets to finish the workout!