I. Skill Work
12 Minute EMOM:
Min 1- 4 Box Pistol Negatives/leg (try to take 4-5 seconds to lower)
Min 2- 3-12 Strict Pull-up (Banded strict pull-up)+:05-:10s chin over bar hold on last rep
Min 3- :30s Hollow Hold
Min 4- :30s Superman hold
II. Transition and Build Up
Decide on implements and set up working stations.
III. Workout Of The Day
Every 2:00 on the minute for 16 minutes (8 sets)
20/15 Calorie Sprint on Implement of choice (bike or row)
*Work should take no longer than 1 minute; if it begins to take longer, scale.
*You may change/rotate implements if desired.
PERCEIVED INTENSITY - 9/10
Skill and isolated conditioning day. Keep work to a Sprinting effort.
IV. Accessory, Recovery, Community
1) Bike, row, jog 5:00 recovery
2) Foam roll low back/glutes