June 6, 2022

Posted By: Christi

3 Rounds For Time:
15/12 Calorie Row
12 Front Squat (135-115/95-80)
12 Pull Up
9 Push Press (135-115/95-80)
9 Ring Dip
6 Thruster (135-115/95-80)
6 Bar Muscle Up
Goal: Sub 18 min

-Use one of the following to change up the barbell:
70-100 lb sandbag
35-50 lb dumbbells
44-70 lb kettlebells

During this cycle, we are going to have a choose your own adventure challenge once a week. The goal behind this challenge is to have you choose any piece of equipment you’d like for each of the weighted movements. We will give a general guideline that we would like for you to stay within. For today’s workout, you can use barbells, dumbbells, kettlebells, or sandbags, but the challenge is specifically to swap out the barbell. The weight you choose should be moderate where weighted movements are done with 1-2 sets. For the gymnastic movements, complete each movement within 1 to 4 sets as needed. Calories on the row/bike should take roughly :45sec-1minute to complete.

Post Work
3 rounds for quality of:
Lateral Med Ball Toss, pick load, R 30 secs
Rest 30 secs
Forearm Plank Seesaw, 30 secs
Rest 30 secs
Lateral Med Ball Toss, pick load, L 30 secs
Rest 30 secs
Plank Jack, 30 secs