Amber did all 10 rope climbs in today’s workout. Awesome job!!
Thursday – Row/AirBike Map + Prowler Push–>Pchain + Core/Upper
Row/AirBike – 15 min @ 85-90% (Brandi Carr Special)
+
Backwards Prowler Pull – 200ft x 2 sets- heavy as possible
+
EMOM x 9 minutes:
1st – AMSAP Chinover Bar Hold
2nd – 30 sec AMRAP Pushups
3rd – 4-7 Ring Roll Outs
SW Barbell:
Thursday – Sn Int + Cj Int + Gymanstics
A. Squat Snatch. Above Knee Hang Squat Snatch 1.1 every 45 sec until a a tough set
B. Squat Clean. Front Squat. Split Jerk 1.1.1 every min until a tough set
C. Ring Muscle Up/BMU/ Pullup/Handstand Progressions