Workout of the Day
Strength
EMOM for 12 minutes
Min 1: Strict Pull ups
Min 2: Kneeling Arnold Press (:30 each arm)
Min 3: Flutter kicks
Workout
10 min AMRAP
100 Wall Balls
Max Cals on Rower or Bike
Fitness: 14/10
Performance: 20/14
Athletes: For the EMOM today you should be able to find space around the rig where you can bring your DB and keep yourself distanced to perform the strength in your spot. Please face away from people when you are doing pull ups. For the Wall Balls we will space athletes out. Please be aware of others while walking back to your square and wear your mask.
For the EMOM work to a hit a max set in each minute. Give yourself 10-15 seconds to transition. -For the workout choose a WB load that you can do a set of 20-25 reps to start the workout. The 100 Wall Balls should be done in about 4-6 minutes. Then it will be a test of mental strength on the rower or bike!
Drive
Strength
EMOM for 12 minutes
Min 1: Bentover DB Row
Min 2: Kneeling Arnold Press (:30 each arm)
Min 3: Flutter kicks
Workout
400 M Run
20 DB Deadlifts
4 Rnds
