Thursday
Warm-up
Graduated Warm-up (R1 → R2 → R3)
3 ROUNDS (10:00 CAP)
8 Cal Row/Ski 65% → 75% → 85%
8 Ring Rows → Scap Pull-ups → Pull-ups
8 Push-ups → HR Push-ups → Burpees
8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls
8 Alt. Lunges → Alt. Cossack Squats → Air Squat
:30 Samson Stretch → Bootstrappers → Groiners
Recovery Workout
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – Row or Ski for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)
MIN 3 – :45 Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball (50/35)
MIN 6 – Walking Rest**
MIN 1 – Row or Ski for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)
MIN 3 – :45 Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball (50/35)
MIN 6 – Walking Rest**
*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
**During the walking rest…walk, breath, and recover.
Looking for 45 seconds of work each minute
Cool Down
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose