10 scap circles
10 scap pushups
10 fire hydrants/side
Then warmup your workout movements
5 Rounds, rest 1:00 in between each round
If you’re doing the open, do all of these at 70% effort level.
If you’re not doing the open, goal is to go 70/70/80/80/90 % effort level on these rounds.
These kind of pacing games build more fitness, better movement patterns, and help figure out how to move “easily” through different movements
Record each of your round times:
30/24 cal bike
30 double unders
15 air squats
5 strict pullups
1 Deadlift @ 245/165
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