07/15/21: Thursday

Today’s Workout

Warm Up

  • 200 m Jog
  • 2 x :20 On|:10 Off – Hollow Hold
  • 2 x :20 On|:10 Off – Scap Pull Ups|Kipping
  • 2 x :20 On|:10 Off – Straight Leg SIt Ups|Knee Raises
  • 5 Burpees
  • 200 m Run

Conditioning –“Core-onado’s Goal-d”
For Time – 36 min. Time Cap

  • 100 Toes to Bar
  • 100 Burpees to a Target
    ***Starting and Every 2 min.:  200 m Run***

Accessory
EMOM 9

  • 10 Single Arm Rows (R)
  • 10 Single Arm Rows (L)
  • :10-:20 Chin Over the Bar Hang (Pronated if possible)