Thursday

Warm-up
Warm-up
3 SETS
:30 Bike (EZ → Mod → Hard)
8 Scap Pull-Ups
10 Single Ring Row*
12 Tuck-Ups
100m Jog

*2 Hands on 1 Ring (hand over hand) and pull towards the chest.

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Rope Climb Technique

(No Measure)

Workout
Metcon
EMOM x 20 MINUTES
MIN 1&2 – 3 Rope Climbs + Max Cal Bike
MIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)

(Score is Reps)

Optional Finisher
Metcon
EMOM x 6 MINUTES
MIN 1 – :45 Max Alt. Sit-Thrus
MIN 2 – :45 Hollow Flutter Kicks

(No Measure)