Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Thor
For time:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. Start with Assault Bike
-rest until 20:00-
75 Wall Ball (30/20) OR 100 Wall Ball (20/14)
*Every 2 Minute on the Minute
15/12 Row Calories. Start with Rowing
*adjust calories on assault bike and row so athlete’s have 1:15 to work on movements
Accessory
3 rounds
3 turkish get-ups (each side)
5 DB Windmills (each side)
30 sec side plank (each side)
Front Squat 2-2-2-2-2-3-3-3
Front Squat 5×3
– Complete a set every 90 seconds-
* Use same weight for all 8 sets
