05.13.21 WORKOUT OF THE DAY

May 12, 2021

WARM-UP

400/300m Bike
200m Run
50m DB Front Rack Carry -(Quick instruction from Coach on how to hold them correctly)
Demo Video
5 Hand Release Push-Ups -(Quick instruction how to do the HRPU)
5 Ring Rows -(Quick instruction on how to do the Ring Row)

WORKOUT OF THE DAY

“EXCUSE ME?!”
40:00 AMRAP
2000/1750m Bike Erg
400m Run
200m Double-Dumbbell Front Rack Hold (50/35#)
40 Hand Release Push-Ups
20 Ring Rows

Modification 1
40:00 AMRAP
2000/1750m Bike
400m Run
200m Double-Dumbbell Front Rack Hold (35/25#)
40 Hand Release Push-Ups
20 Ring Rows

Modification 2
40:00 AMRAP
2000/1750m Bike
400m Run
200m Double-Dumbbell Front Rack Hold (25/15#)
40 Hand Release Push-Ups
20 Ring Rows

ACCESSORY
EMOM 10 Alternating (5 Rounds):
ODD MINUTES – :30 Barbell Front Rack Hold (Build in Load)
EVEN MINUTES – :30 Hip Extension Hold

AT HOME
40:00 AMRAP
1 Mile Run
60 Air Squats
200m Double-Dumbbell Front Rack Hold (50/35#)
40 Hand Release Push-Ups
20 Dumbbell Plank Rows

EQUIPMENT-FREE
40:00 AMRAP
1 Mile Run
60 Air Squats
40 Hand Release Push-Ups
20 Sit ups