Skill
E2MOM for 10 Minutes
8/5 calorie air assault
then straight set of kipping pull-ups
We’re repeating a skill from last week but this time with kipping pull ups instead of kipping toes to bar. As always the kipping pull ups can be scaled as needed. The two minute window should allow for a hard effort on the bike followed by one good set of pull ups and some time to rest and recover before your next round.
Workout of the Day
5 rounds with 1 minute at each station:
row for calories
two arm dumbbell thruster
rest
If classes are large the order of today’s workout can be switched to allow for sharing rowers or sets of dumbbells. Choose a set of dumbbells for the thrusters that allow for large sets within the minute window. In a workout like this it’s good to have a focus on the rower or a goal for how many calories you are shooting for in each minute. Focus on good form on your rower to be as efficient as possible.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb
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