Thursday, December 21st 2023

WARM UP

EMOM x 4 (alternate minutes)

-15 KB swings + 10 air squats

-5 burpees + 10 Step Ups

then,

1:00 Box Pigeon

3/3 Tempo Step Downs

:30 spiderman stretch + t-spine rotation + overhead reach flow / side

8/8 quadruped fire hydrants / side

8/8 quadruped donkey kicks / side

SWEAT DAY!!!

2 Rounds For Time:

25/20 Cal Machine

50 Air Squats

25/20 Cal Machine

50 KB Swings (moderate weight)

25/20 Cal Machine

50 Bodyweight Step Ups

25/20 Cal Machine

500′ Farmer Carry (50′ segments) (rig to Wall) (choose heavyish weight here)

*goal is to move steady on this one. See how consistent you can keep your machine pace through the whole workout.

35 Minute Time Cap