Category: Rx Workout

Warm Up: Joint Mobility/Dynamic

Conditioning:

20 Minute Alt EMOM

Odd Minutes: 2 x Complex

4 x KB ChainSaw Row (2r/2l)
3 x Pushups on Bells
1 x DxKB Snatch

Even Minutes: 10 air-powered calories

*Air-powered cals can be accumulated on any piece of Equipment you like

Cool Down: 3-5 Minutes of Light Monostructural Work

Warm Up: Joint Mobility/Dynamic

Conditioning:

4 x 400 Meter Row

*Rest 4 Minutes between Efforts, in that Rest Period complete the following:

– Accumulate 30 Seconds of some kind of L-Sit variation
– 2-3 Rope Climbs

Cool Down: 3-5 Minutes of Light Monostructural Work