Sunday, June 12

Warm-up
Warm-up
5 RDS of "Rowling"
200m
RD 1 Penalty-Up-downs
RD 2 Penalty-Push-Ups
RD 3 Penalty-V-Ups
RD 4 Penalty-Straight Leg Sit-Ups
RD 5 Penalty-Supermans

Gymnastics
EMOM X 8 (Max reps)
EMOM X 8
Min 1: :40 Hollow Hang
Min 2: :40 Alt. Birddogs

Metcon
“Pacemaker” (4 Rounds for reps)
4:00 Row @ 22 SPM
1:00 min rest
4:00 Row @ 24 SPM
1:00 min rest
4:00 Row @ 26 SPM
1:30 min rest
4:00 Row @ 28+ SPM
(Score is Distance for each interval)

Cool Down
1:00/Side Couch Stretch
1:00/Side Pigeon Pose