400 Meter Light row or bike into:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
Primer: 9:00 EMOM
min 1: shoot thrus- https://www.youtube.com/watch?v=20pZiKH2mJw
5-7 reps of shoot body thru and do 1 rep dip. Shoot body back thru and do 1 rep push up
min 2: inverted rows- rack a bar low on the rig. place a box out front for the feet. Row body up to bar.
min 3: pistol progression- athletes choice- foot behind, foot wrapped on ankle, squat to elevated mat or box, candlestick roll to one leg, sit on box and work from the bottom of the pistol, stand on box
6-8 reps total
Every 8:00 for 24:00 (3 sets)
40/30 cals on bike
20 burpees to a plate- jump up on the plate at the finish of the burpee
20 strict press 45/35- no adding weight here- keep it light!
*some athletes start on the bike, some end on the bike