Announcement
Happy Birthday Coach James!!!
Workout – Metcon (Time)
TIGGER
For Time:
25 Burpee Box Get Over (48/42) or 35 Burpee Box Jump Overs (24/20)
40/32 Calorie Assault Bike
50 Abmat situps
20 Bar Muscle-Ups or 40 Chest to Bar or 60 Pull-Ups
50 Abmat situps
40/32 Calorie Assault Bike
25 Burpee Box Get Over (48/42) 35 Burpee Box Jump Overs (24/20)
TARGET SCORE
Target time: 2O-22 minutes
Time cap: 25 minutes
Scaling Option
For Time:
25 Up Downs + Step Up (24/20)
25/20 Calorie Assault Bike
25 Abmat situps
25 Jumping Pull Ups Muscle-Up
25 Abmat situps
25/20 Calorie Assault Bike
25 Up Downs + Step Up (24/20)
Accessory – Warm-up (No Measure)
Bent Over Barbell Row
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.