Thursday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Bar Hang
MIN 2 – :45 Samson Lunges
MIN 3 – :45 Alt. DB Seesaw Row
MIN 4 – :45 Quad Heel Taps
MIN 1 – :45 Bar Hang
MIN 2 – :45 Samson Lunges
MIN 3 – :45 Alt. DB Seesaw Row
MIN 4 – :45 Quad Heel Taps
Workout
Metcon (Time)
FOR TIME*
200m DB Farmer Carry (50/35)|(35/20)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows
200m DB Farmer Carry (50/35)|(35/20)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows
*Pick Your Path…
Option 1 – Straight Through
Or…
Option 2 – 4 Rounds of…
50m DB Farmer Carry
40 Alt. DB Farmer Lunges
30 DB Slides
20 Alt. No Push-Up Renegade Rows
Or…
Option 3 – 2 Rounds of…
100m DB Farmer Carry
80 Alt. DB Farmer Lunges
60 Alt. DB Slides
40 Alt. No Push-Up Renegade Rows
(Score is Time)
KG DB: (22.5/15)|(15/10)
Optional Finisher
Metcon
EMOM x 9 MINUTES
MIN 1 – :40 Single DB Curl
MIN 2 – :40 Russian Twist
MIN 3 – :40 Single DB Skull Crusher
MIN 1 – :40 Single DB Curl
MIN 2 – :40 Russian Twist
MIN 3 – :40 Single DB Skull Crusher
(No Measure)
