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January 25, 2023

ACTIVATION WORK 

 16 MIN EMOM 

MIN 1 - 12 Single Arm Upright Row (Right)

MIN 2 - 12 Single Arm Upright Row (Left)

MIN 3 - 8 Plank Up Downs w/3 second hold

MIN 4 - 4 Alternating 10 second Single Arm Overhead Hold (2/side)

 

BIKE WORK 

 16 MIN EMOM 

 MIN 1 - Hard

MIN 2 - Recover

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

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