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Tuesday 07.16.2019

POSTED ON July 15, 2019

Tuesday | 07.16.2019

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Warm Up:
10 lemon squeeze
10 wall facing wall slides w/slider
10 cat/camel
10 groiners
x3
 
Foundation: EMOM 10min
1st min 15 arch rock with pvc pipe
2nd min strict dip 5-7 reps
 
Partner Metcon: 30min time cap
 
RX (Level 1) *1 partner must be riding an air bike while the other is completing the work. You can switch at any time. Workout is complete when all work and air bike are complete.
 
(250/225 cal air bike)
60 shoulder to over head 155/105
70 toes 2 bar
80 burpee to 12in target
For time
Intermediate (Level 2) *1 partner must be riding an air bike while the other is completing the work. You can switch at any time. Workout is complete when all work and air bike are complete.
 
(250/225 cal air bike)
60 shoulder to over head 135/95
70 toes 2 bar
80 burpee to 10in target
For time
 
Beginner (Level 3) *1 partner must be riding an air bike while the other is completing the work. You can switch at any time. Workout is complete when all work and air bike are complete.
 
(200/175 cal air bike)
60 shoulder to over head 115/75
70 hanging knee raises
80 burpee to 7in target
For time
 
Cool Down: 3 rounds for quality
25 GHD sit ups
15 hip extension
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