Friday
Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – 6 Good Mornings + 6 Squats
MIN 2 – 4-6 Burpee Broad Jumps
MIN 3 – 6 Step Ups OR Box Jumps + 6 Sit Ups
MIN 1 – 6 Good Mornings + 6 Squats
MIN 2 – 4-6 Burpee Broad Jumps
MIN 3 – 6 Step Ups OR Box Jumps + 6 Sit Ups
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 20 Russian KB Swings (70/53)|(53/35)
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – Max Sit-Ups
MIN 4 – Rest
MIN 1 – 20 Russian KB Swings (70/53)|(53/35)
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – Max Sit-Ups
MIN 4 – Rest
(Score is Total Reps of Sit-Ups)
KG KB: (32/24)|(24/16)
Finisher
Metcon
3-4 SETS
7 Bottom to Half Empty Barbell Bicep Curls*
7 Top to Half Empty Barbell Bicep Curls
7 Full Empty Barbell Bicep Curls
7 Bottom to Half Empty Barbell Bicep Curls*
7 Top to Half Empty Barbell Bicep Curls
7 Full Empty Barbell Bicep Curls
*Option to use a reverse grip.
(No Measure)
