Thursday 10-11-18 S

Wednesday, October 10, 2018

Warm Up: 

400m Run

2 Rounds

30 Squat and Sit

10 Sky Reaches

10 Moon The Sky's

500m Row

2 Rounds

5 Inch Worms With Up Dog / Down Dog

10 Scap Push Ups

10 T-Push Ups

+

Coach Assigns Starting Stations Then...

2 Rounds

6/5 Cal Row Sprint

6 BB Thrusters (just bar)

6 Cal Bike

6 Bar Facing Burpees


Workout: 
30 Min EMOM of: 

Min 1: 12/9 Calorie Row    
Min 2: 12 Thrusters 75/55-95/65 
Min 3: Rest   
Min 4: 10/7 Calorie Bike
Min 5: 12 Bar Facing Burpees  
Min 6: Rest   
- Feel free to substitute DBs 35/25-55/35  
- Your score is your slowest round or burpees 

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