Workout of the Day

<p>1. 7’s</p><p>2. Hip halo</p><p>3. 8minutes moving through:<br />:30 Echo Bike (moderate)<br />25ft Sled Pull (empty)<br />:30 Jog (moderate)<br />25ft Sled Pull (empty)<br />:30 Ski Erg (moderate)<br />-Then-<br />Build to Sled Pull weight.</p>

<p>5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE<br />5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE<br />5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE<br />5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE<br />5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE<br /><br />*Move up in weight each set for the Dumbbell ending with a heavy set of 2.<br />**Score barbell weight and commend dumbbell weight.</p>

<p>3,000-m Echo Bike <br />3 rope climbs<br />2,000-m Run<br />3 rope climbs</p><p>1000 m row</p><p>3 rope climbs <br /> </p><p>30 min cap</p>

<p>3 Sets<br />10 Double Dumbbell Bulgarian Split Squat (5 each leg)<br />10 Slow Eccentric Single Arm DB Row (5 each arm)<br />10 4”in Deficit Push Ups</p>