Thursday, July 7, 2022

“Cocktail”
24:00 EMOM
min 1: 15/12 Cal Row
min 2: 100ft Farmers Carry 70/53#
min 3: 15/11 Cal Echo Bike
min 4: 100ft Sandbag Carry 150/100#
min 5: 15/12 Cal Ski
min 6: Rest

Bodyweight
24:00 EMOM
min 1: 150m Run
min 2: :20/:20 Side Plank
min 3: 150m Run
min 4: 50ft Handstand Walk
min 5: 150m Run
min 6: Rest

Core Finisher
Pike Ups (core)
3,6,9,12,15,12,9,6,3sec
R: minimal rest between sets and complete each set unbroken

QuickFit
5 Rounds For Time Of:
10 Dumbbell Bench Press
20 Ring Hamstring Curls
30 Flutter Kicks
20 Double Dumbbell Deadlifts