Thursday, January 27, 2023

Skill/Strength
8:00 EMOM
min 1: 1/1 Turkish Get-Ups
min 2: 2-3 Rope Climbs
Aerobic Capacity Work

“Na’vi”
24:00 EMOM
min 1: 15/11 Cal Echo Bike or 17/12 Assault Bike
min 2: 50 Double Unders or 75 Single Unders
min 3 + 4: 200m Run Sprint
*Alternating Rounds of Single Unders and Double Unders

QuickFit
1500m/1200m Row
100ft Dumbbell Suitcase Lunge
30 Alternating Dumbbell Snatch
100ft Dumbbell Suitcase Lunge
50 V-Ups
50 Russian Twists with 10# Plate