Workout of the Day: Sunday, 7.14.19

TripleOH-2.jpg


Warm-up

2 Sets:
:15 Jump rope
10 Russian KB Swing
10 Goblet Squats
:15 Jump rope
10 TGU Sit-ups
10 KB Plank Pull-throughs

Strength/Skill

A1: Rope Climb (3 Sets x 1-2 Trips)

A2: Double-Unders (3 Sets x :30 Max Reps)

A3: DB Front Squat + DB Thruster (3 Sets x (5 + 5))

Metcon (AMRAP - Reps)

20 Minute EMOM:
min 1- 3/2 Rope Climb
min 2- 30 Double-Unders
min 3- 10 DB Thrusters (50/35)
min 4- AMRAP AbMat Sit-up

Rx+ is sit-start legless rope climbs and medball sit-ups (20/14lb)

Justin McClintock