Burn – Monday 12/9

What an incredible night. Thank you to all that attended, but even more importantly, thank you to all who have been a part of the greatest community for the last 10 years.

3 rounds, all with band above knee
:30 on AB
10 steps left
10 air squats
10 steps right
10 glute bridges

The Port squat mobility session

Burn Strength
A1. Goblet squats – 8×8 w/30X1 tempo
A2. Banded hamstring curls – 8×10
No rest between A1 and A2, only :30 rest between sets
*add weight to last week

Burn WOD
12 min EMOM
Evens – 12/10 cals AB
Odds – 16t DB step-ups (50/35#)(40/25#)
Intended stimulus – interval train with periods of really high heart rate and periods of recovery. There are not often times you are supped to “burn it down” in a workout, but you might want to really push the bike to ensure a bit of rest before the step-ups. As with every EMOM we do as a Metcon piece you must find a place to rest each minute. If you work for the entirety of every minute, it becomes much more about survival, not about moving well and with intention. Double DB’s can be held however you want. Suitcase or front/back rack position.

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