11/25/20: Wednesday

Today’s Workout

• Warm Up
  3 Sets – :30 On|:15 Off
  • Bike|Ski|Row
  • Ring Rows (2-Hang|3-Kip)
  • Glute Bridges (2-Groiners|3-Squat Thrusts)

• Conditioning – “Super-Cal-a-Rag-Doll-istic-Expire-Pull-Atrocious”
  

  Indoor 50 Cal Row|Ski|Bike 40 Burpees Over the DB 30 Pull Ups 40 Cal Row|Ski|Bike 30 Burpees Over the DB 20 Pull Ups 30 Cal Row|Ski|Bike 20 Burpees Over the DB 10 Pull Ups

  Outdoor 50 Cal Row|Ski|Bike 40 Burpees to a Plate 30 Renegade Rows 40 Cal Row|Ski|Bike 30 Burpees to a Plate 20 Renegade Rows 30 Cal Row|Ski|Bike 20 Burpees to a Plate 10 Renegade Rows

• Accessory
  • 50 Tempo Cossack Squats (crx: Pistols)