July 7, 2022

Thursday, July 7:

"Cocktail"

Alt EMOM 24 mins: Row Calories, Farmers Carries, Echo Bike Calories, and 2 more

Every 1 min for 24 mins, alternating between:

15/12 Row Calories

Farmers Carry, 70/53 lbs, 100 ft

15/11 Echo Bike Calories

Sandbag Carry, 150/100 lbs, 100 ft

15/12 Row Calories

*Rest 1 min

We are focused today on working through some carries and conditioning work with the machines. The goal is to allow for about 15 secs to transition off the machines into the carries and for each carry to take under 30 secs. This should ensure that we have a good amount of rest and keep the heart rate relatively moderate throughout.

L2:

13/11 Row Calories

Farmers Carry, 53/35 lbs, 100 ft

13/10 Echo Bike Calories

Sandbag Carry, 100/70 lbs, 100 ft

13/11 Row Calories

L1:

12/10 Row Calories

Farmers Carry, pick load, 100 ft

12/9 Echo Bike Calories

Med Ball Bear Hug Carry, pick load, 100 ft

12/10 Row Calories