Friday
9/26
EMOM 20 minutes
min 1: Max toes to bar or v-ups in 30 seconds
min 2: Handstand walk skill work 45 seconds or 2-4 wall walks/shuttle carries
min 3: Ski erg or Bike erg 50 seconds @ moderate effort
min 4- Filly Carry 50m (25m/arm)
B. Echo Bike 1:00 @ tough but repeatable effort
rest 1:00
x6 sets
*goal is consistent cals per set
Essentials
w/ partner
12 minute AMRAP alternating whole rounds
10 DB thrusters
7 box-jump on and over
Rest 3:00
12 minute AMRAP break as needed
Row 18/16/14 cals (partner must hold plank)
15 DB bench press
20 ring rows/inverted rows