Friday, January 12th

A.

STRENGTH:

12 Minute EMOM:

Odd Minutes – :40 Second Max Strict Ring Dips

Even Minutes – 10 Double Kettlebell Deadlift (70/53)

B.

METCON:

100 Double Unders, 50 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

80 Double Unders, 40 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

60 Double Unders, 30 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

40 Double Unders, 20 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

20 Double Unders, 10 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

The goal of today is to push for larger sets on the rope, using the sit-ups as a recovery station. Moving through the sit-ups methodically, but without stopping, will help athletes immediately transition to the box. The step ups will tax both the calves, legs and lungs.