3
Apr
3/29
Warm-up
Heart racer
2 rds:
30 sec Table Top Hold
30 sec Hang
10 each direction Leg Swings
10 Scap Pushups
10 each Pushup Shoulder Taps
2 rds:
30 sec Table Top Hold
30 sec Hang
10 each direction Leg Swings
10 Scap Pushups
10 each Pushup Shoulder Taps
Strength
Superset
Every 2:30 x3
Every 2:30 x3
Metcon
Low intensity
Metcon (No Measure)
EMOM 15
Min 1: 6-8 Burpee Pullups
Min 2: 6-8 Ring Dips
Min 3: 30 Double Unders
Min 1: 6-8 Burpee Pullups
Min 2: 6-8 Ring Dips
Min 3: 30 Double Unders
Beginner
EMOM 15
Min 1: 6 no pushup Burpees + 6 Ring Rows
Min 2: 6 Box Dips
Min 3: 60 Single Unders
EMOM 15
Min 1: 6 no pushup Burpees + 6 Ring Rows
Min 2: 6 Box Dips
Min 3: 60 Single Unders
RX+
Min 1: 6-8 Burpee Bar MU
Min 2: 6-8 Strict Ring Dips
Min 3: 50 Double Unders
Recovery
Cooldown
Chest, triceps, lats
Chest, triceps, lats