Tuesday April 20th

EMOM -Skill

WORKOUT GOALS
1.) Complete each movement in 3 sets or fewer.
2.) Complete each movement in less than :50 throughout the entire workout.
3.)  Avoid any failed rounds or reps.
4.)  Pace the row based on how you feel during the gymnastic movements.

RX
EMOM 18
Minute 1 | 8 Handstand Push-ups
Minute 2 | 10 Toes-to-Bar
Minute 3 | 12/10 Calories
– Row or Bike (8/6)

LEVEL 2
EMOM 18
Minute 1 | :30 Hand Stand Hold
Minute 2 | 12 Toes-to-Rack
Minute 3 | 10/8 Calories
– Row or Bike (7/5)

LEVEL 1
EMOM 18
Minute 1 | 12 DB Strict Press
Minute 2 | :30 Bar Hang
Minute 3 | 12 Toes-to-Rack

Stretching

3 SETS
:30 Reach Roll & Lift
:30 Seated Torso Twist / Side
:30 Frog Stretch

Accessory

ACCUMULATE
25 Hip Extensions
20 Back Extensions
15 Hip & Back Extensions

Notes

 Work on practicing higher skill movements. Even if you have to reduce the reps or time cap
each round at :45, we encourage you to practice these skills. Challenging yourself to practice the skills and maintain quality, safe reps is much more important than whether you do Rx today.  Your goal is to maintain sustainable set sizes. You can use the rower to adjust the difficulty of this workout as well. If the handstand push-ups or toes-to-bar are not challenging enough, then speed up your pace on the rower. On the other hand, if the gymnastic movements
become too challenging, row at a calm recovery pace for :45 each round.  However, you can also use the Level 1 option if you don’t want to focus on these higher skills. The level 1 option will strengthen similar movement patterns to the Rx, but it will remove the workout’s technical component.