Thursday

Warm-up
Warm-up
GENERAL WARM-UP
3 ROUNDS
:30 Bike
10 Alt Groiners
5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP
3 ROUNDS
:30 Bike (75% across)
5/5 Single Arm Upright Row
5/5 Single Arm DB Strict Press
10 Scap Pull-Ups

Workout
Metcon
AMRAP x 20 MINUTES
4-6-8-10 and so on…
Toes to Bar
Alt. DB Hang Snatch (50/35)|(35/20)

*12/10 Cal Bike After Each Full Set

(Score is Rounds + Reps)