Warm Up: 9 min emom
Min 1: Bike or Row
Min 2: 10 step back lunges+pigeon stretch
Min 3: 10 push ups w shoulder tap+tricep pull/shoulder smash
Strength/skill:
4 sets of
10 DB flys(floor)
10-15 unbroken toes to bar, hanging knee raises or v-ups
Workout: 10 min AMRAP
10 box step overs 50/35s
3 shoulder to overhead 115/75
10 box step overs 50/35s
6 shoulder to overhead 115/75
10 box step overs 50/35s
9 shoulder to overhead 115/75
…continue adding 3 reps to each round.
Extra
engine: 20 min clock
0-10 min
row 100/80 cal + max sets of 5 KB swings 70/53
then
10-20:00
bike 60/45 cals + max sets of 5 hspu