Conditioning - wod & capacity work

EMOM 20 min

Min 1 - 12-20 cal Row

Min 2 - 8-15 Burpees

**all work should be completed in under 45 seconds

Finisher

3 Sets as a group, rest 1 min between sets

10 Slow Pike Ups on Rower

10 Pushups (31x1)

Capacity Work for Finisher

3 Sets, rest 1 min between sets

10 Slow Inch Worms

10 Pushups to a bench or higher object with solid plank

Homework - Choose One

Snack Work

EMOM 15

Min 1 - 50’ DB Front Rack Farmers Carry

Min 2 - 10 Weighted Glute Bridge

Min 3 - 10 Barbell Good Morning

3 Sets, rest 1 min between sets

12 Hammer Curls

12 Clapping Pushups

12 DB Front Raises

2 Sets (optional) rest as needed between the two sets

30 DB Side Crunch (l/r)

Conditioning @ 80% effort

Open Workout 18.4

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