Mon Feb 7 "AlterNate"

Workout of the day

1) 10 Rounds:
12/9 Calorie Echo Bike
1 Power Snatch @ 80-85%

2) “AlterNate”
20 Minute AMRAP:
2 Rounds of “Nate”
250m Row

1 Round of “Nate”:
2 Ring MU / 2 Pull-ups
4 HSPU / 4 Push-ups
8 KBS @ 32/24

Details

1) Looking to complete 10 rounds for time here. Each bike should take approximately one minute, power snatches should happen with quick transitions and minimal need for setup. Aim for approximately 12-14 minutes.

2) Start with two rounds of “Nate” and then one row for a 20 minute AMRAP. Pick movements that allow for you to keep moving (1-2 sets maximum), feel free to explore newer or more challenging movement progressions. Row is recovery.

At Home

AMRAP 20:
2 Rounds of "Nate"
200 Meter Run / 1 Minute Any Machine

1 Round of "Nate" =
2 Strict Dips
4 Hand Release Push Ups
8 Kettlebell/Dumbbell Swings