11/25/20: Wednesday

Today's Workout

• Warm Up3 Sets - :30 On|:15 Off
  • Bike|Ski|Row
  • Ring Rows (2-Hang|3-Kip)
  • Glute Bridges (2-Groiners|3-Squat Thrusts)

• Conditioning - "Super-Cal-a-Rag-Doll-istic-Expire-Pull-Atrocious" Indoor50 Cal Row|Ski|Bike40 Burpees Over the DB30 Pull Ups40 Cal Row|Ski|Bike30 Burpees Over the DB20 Pull Ups30 Cal Row|Ski|Bike20 Burpees Over the DB10 Pull UpsOutdoor50 Cal Row|Ski|Bike40 Burpees to a Plate30 Renegade Rows40 Cal Row|Ski|Bike30 Burpees to a Plate20 Renegade Rows30 Cal Row|Ski|Bike20 Burpees to a Plate10 Renegade Rows

• Accessory
  • 50 Tempo Cossack Squats (crx: Pistols)