Tue Dec 16

Train/Move
20 Min EMOM:
1) Max Cal Row
2) Max Cal Echo Bike
3) Max Distance Shuttle Runs
4) Rest

Tuesday Gymnastics
4 x 10/10 Kettlebell Side Bends @ 24/16

Warm-up
3 Min Row, building in pace
2 Sets:
10 breaths/side lat stretch on rig
3/3 Single Arm Rope Row
20s Hollow Hold

Skill
For Time (8 Min Cap):
10 Rope Climbs

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Stimulus
Skill: If you are able to rope climb, select a pace and see how many you can complete in 8 minutes or how quickly you can get through 10. Otherwise, you can do an 8 Minute AMRAP of 1 pull-up + 3 knees-to-elbows or seated rope climbs

Train: The goal of this EMOM is max maintainable reps. Each round is given a score (5 rounds total). Your score is your lowest total reps in any round. So you may get 50 reps in round 1 but if you end with 25 reps, your score is 25