Workout of the Day
10-12-14-16-18-20-18-16-14-12-10
KBDL (53/35)
Air Squats (Rx+ every other round Goblet Squats)
Deficit Pushups
r2:00
OTM x 10:00
12/8 Cal Erg @ 5.0
20/15 Cal Erg @ 10.0
r2:00
3 rounds
30 Hollow Body Scissors
15 Slow Plate Situps (25/15)
r1:00 after each round
HYROX
3 x 7 minute stations - 3 minute rest between
Station 1
100ft shuttle sprints (25ft increments)
2 burpees
* add 2 burpees each round
Station 2
5/5 DB Box Step Ups (alternate after 5)
10 DB Thrusters
60 Hollow Flutter Kicks (30 ea. leg)
Station 3
30/24 Bike Calories
75ft Sled AHAP
—-
10AM
Comp Train
A. OTM x 18:00
Min 1: 8 Devils Press (25-30#/15-20#)
Min 2: 16-20 DB Walking Lunges*
Min 3: 15/10 Cal Bike Erg
@ 18:00…
30 Devils Press for time
*1 DB in Front Rack; 1 DB Overhead. Switch halfway)
B. 4 rounds:
10 Wall Balls (20/24)
:45 Wall Sit Hold
10 Wall Balls
r1:30
