WOD:
EMOM 15:
Min 1 | 15 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | Barbell Good Morning @ 95/65
Intermediate: EMOM 15:
Min 1 | 10 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | Barbell Good morning @ 75/55
Beginner: EMOM 15:
Min 1 | 15 kipping knee raises
Min 2 | :30 bike for calories
Min 3 | barbell good mornings @ 45/35
Home Workout: EMOM 15:
Min 1 | 15 candlesticks
Min 2 | :30 sprint
Min 3 | 20 good mornings
– Sprint :15 out and back.
Active Recovery:
1 set:
400-meter recovery jog or 500-meter row
1:00 Samson to elbow to instep/side
1:00 pigeon stretch/side