THURSDAY

Warm-Up

2 Sets, For Quality

12/9 Calorie Machine, Alternating Sets

:20 sec Bar Hang

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

“Bowser Castle"

24:00 EMOM

Fitness

Min 1: 10/7 Calorie Echo

Min 2: 8/6 Banded Pull-Ups

Min 3: 10/8 Calorie Row

Min 4: 12 DB Bench Press

Performance

Min 1: 13/10 Calorie Echo

Min 2: 8/6 Strict Pull-Ups

Min 3: 14/12 Calorie Row

Min 4: 12 DB Bench Press

Dumbell Load: 22.5/15kg

Echo/Row stop at :50

Goals / Stimulus / Objectives

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute. 

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM 

Optional Accessories

For Quality:

3-4 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.