Friday

BOX Squat: 5-5-5-5-5

STRETCH

Thursday

Today’s HERO WOD is brought to you by:

End of Three Fitness

"DICARLO"

ASCENDING/DESCENDING BREATHING LADDER

1-15-1 Reps of:

 KB SWING

 BURPEE

 DOUBLE UNDER (SINGLES X2)

 BREATH

FLOW: 1KBS. 1 BURPEE, 1DU, 1 BREATH.

             2 KBS, 2BU, 2DU, 2 BREATHE... 

“COUNTING UP TO 15 AND THEN BACK DOWN*

|F BREATHING PRESCRIPTION IS NOT SUSTAINABLE, MARK WHERE YOU FAILED AND CONTINUE BREATHING AS NORMAL, COMPLETE WORKOUT.

Wednesday

ACTIVE RECOVERY 

Complete @ 70% Effort Pace

 500m ROW

 1min Plank

 Building RUN

 1min Plank

 500m Ski

 1min Plank

 Building RUN

 1min Plank

 500m ROW

THE 2022 ROGUE INVITATIONAL

Tuesday

EMOM for 20min:

 20 V-UPs

 20 KB Cleans (10L,10R)

 5 Muscle-UPs

 20 KB Push Press (10L,10R)

KB RX= 53/35

He’s Probably the Best Athlete Alive.

Monday

“Cindy”

AMRAP in 20min of:

   5 Pull-UPs

 10 Push-UPs

 15 Squats

If Your Quiet Quitting Is Going Well, You Might Be Getting ‘Quiet Fired’