MUSIC CITY
Teams of 2 (1/2 reps for individual)
125/100 Calorie Echo bike or 2500/2000m Row
10x100ft Farmer Carry (70s/50s) (5 each 1:1)
85/65 Calorie Echo bike or 1600/1200m Row
50 Power Snatches (135/95)
40/30 Calorie Echo bike or 750/600m Row
30 Muscle Ups or 50 Burpee Pull Ups
- Split reps as needed
STRENGTH
Gymnastics Skill Work
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10