"PUSHING ME AWAY"

  • 1:00 Ergo Easy Pace
  • 0:30 Active Samson
  • 0:30 High Plank Shoulder Taps

 

  • 1:00 Ergo Moderate Pace
  • 0:30 Active Spiderman
  • 0:30 High Plank Scap Retractions

 

  • 1:00 Ergo 
  • 0:30 Alternating Quad Stretch
  • 0:30 Push Up to Downdog

5 Rounds For Time:

  • 1,000m Bike erg OR 500m Row
  • 50 Double Unders
  • 15-12-9-6-3 Strict Ring Dips

    *Score = Time it takes to complete the workout.

COOLDOWN 

MOBILITY

  • 1:00 Calf Stretch Against The Wall

 

ACCESSORY

5-3-1-Max Reps:

  • Strict Press

 

4 Rounds For Time:

  • 500 Meter Ski Erg or 625 Meter Row
  • 90m. D-Ball Carry or Plate Carry
  • 30m. Yoke Carry or Barbell Walking Lunges

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