Monday

Pre Warm-Up

3 Rounds 

10 shoulder taps 

5 inchworms 

10 HRPU

 

 

Warm-Up

Dynamic 

 

 

Strength

A.) Push Press 

4×3 

 

 

WOD 

5min AMRAP 

12 C&J @ 135/95

7 Ring MU 

 

Rest 5min 

 

5min AMRAP 

21 WB @ 20/14

14 HSPU

7 DL @ 315/205

 

Rest 5min 

 

5min AMRAP 

20 Burpees 

30 TTB

40 DU 

 

 

Cool Down 

1.) 5min row 

2.) Foam roll lats & t-spine

3.) Spend 5min on banded hip stretch 

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