17/01 – McIntosh

WARM-UP

• 3 min Machine (:30 easy, :20 mod, :10 fast)

-into- 3 sets:

• 5 Bench Press (empty bar- build across sets)
• 10 Step Back Lunges
• 2 Zombie Rope Climbs

STRENGTH

• 5 Bench Press x 5 sets @65% of Heavy Single
• Complete a set on the 2 minutes *

WORKOUT PREP

1 set:

• 5/4 Calorie Row/Ski (at workout pace)
• 4 Jumping Split Lunges
• 1 Rope Climb

“MCINTOSH”

FIRE

2 rounds (16 min cap):

• 40/32 Calorie Row/Ski
• 30 Jumping Split Lunges
• 5 Rope Climbs (Or 20 Strict Pull Ups)

WATER

• 32/24 Cals
• 24 Jumping Split Lunges
• 4 Rope Climbs (Or 16 Strict Pull Ups)

EARTH

• 25/20 Cals
• 20 Step-Back Lunges
• 10 Zombie Rope Climbs (Or 30 Ring Rows)

Limited Equipment Option

• 2 rounds:
  • 400m Run
  • 30 Jumping Split Lunges
  • 20 Strict Pull Ups

Large Class Option

• Teams of 2
  • 100/80 Cals
  • 60 Synchro Jumping Split Lunges
  • 20 Rope Climbs (Or 80 Strict Pull Ups)