02/02 – Asiago Bagel

WARM-UP

3:00 Machine

-into- Banded Glutes and Shoulders

-into- 6 min AMRAP:

• 5 Kip Swings
• 4 Front Squats
• 4 Push Press
• 4 Thrusters

WORKOUT PREP

3 sets:

• 2 Thrusters (build in weight)
• 3 Chest to Bar or Ring Row

“ASIAGO BAGEL”

FIRE

For time (14min cap):

• 6-5-4-3-2-1-2-3-4-5-6 Thrusters (60/45)
• 12-10-8-6-4-2-4-6-8-10-12 Chest to Bar Pull Ups

WATER

• 50/35kg
• Pull Ups

EARTH

• Own weight
• Ring Rows

CORE WORK:

4 rounds:

• 10 Kneeling Banded Hip Extension @ moderate weight
• 30 Heel Taps (each side)
• 30m Double Overhead KB Carry
• Rest 1 minute between rounds