Tue Jan 13

Train/Move
20 Min Alternating EMOM:
1) Calorie Row
2) Calorie Echo Bike
3) 50’ Shuttle Runs
4) Rest

Tuesday Extra Credit
Every 90s x 4 Sets:
15-20s/side Single Arm Hang

Warm-up
3 Min Row, building in pace
THEN, 2 Sets:
30s Rig Hang
3/3 Single Arm Ring Row
20 Hollow Rocks

Strength
10 Min EMOM:
10/8 Cal Echo Bike
1 Rope Climb*
*sub with 1 Pull-up + 3 KTE

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Stimulus
Strength: looking to complete both movements in a minute with enough rest to allow for it to be repeatable. Reduce calories on bike to complete under 30s

Train/Move: aim for max maintainable reps for all movements here. With a rest station, you can push harder on the shuttle runs if you like or you can use it as a recovery movement to push harder on the other two