"ENCORE"

PVC

  • 0:30 PVC Pass Through
  • 0:30 PVC Around The World
  • 0:30 PVC Standing Lat Stretch (each side)
  • 0:30 PVC Pass Through

 

2 Rounds of. . .

  • 1:00 Rig/Rack Assisted Squat Hold
  • 4 Alternating Quad Stretch
  • 4 Slow Air Squats

PART 1: OVERHEAD SQUATS
On the 2:00 x 5 Rounds:

  • 3 Overhead Squats

    *Score = Heaviest Load

 

PART 2: "ENCORE"
For Time:
21-15-9:

  • Overhead Squats (61/43)
  • Chest to Bar Pull-ups

    Directly Into...

  • 45 Bar-Facing Burpees


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Lay and Pray
  • 1:00 Kneeling Forearm Stretches

 

ACCESSORY

Echo Bike Intervals
6 Sets:

  • 60 Seconds at Fast Pace
  • 60 Seconds at Easy Pace (Just Arms)

[Rest 1 Minute After 6 Sets]

6 Sets:

  • 60 Seconds at Moderate Pace
  • 60 Seconds at Fast Pace