Thursday, July 21, 2022
Video Brief: https://youtu.be/ryUWoMPW7B8

Warm Up
Workout Definition

2 Sets, For Quality
:30sec Machine
10 Ring V-Outs
:30sec Machine
10 Alt V-Ups
:30sec Machine
2/2 Turkish Get-Up

“Robin”
30:00 EMOM
min 1: 15/11 Cal Bike
min 2: 15 Single DB Step-Overs 50/35#
min 3: 15/12 Cal Row
min 4: 30 Air Squats
min 5: 15 GHD Sit-Ups

Core Finisher
3-4 Sets
1:00 Weighted Plank
:30/:30 Side Plank
1:00 Wall Sit
R: as needed b/s

QuickFit
Every 2:00 for 24:00, alt stations
Station #1: 10 Turkish Sit Ups with Plate + Distance Bike Erg
Station #2: 6 Inchworm Push Ups + Distance Row
Station #3: 200m Run + Rest Remainder