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Warm Up: 7 Min AMRAP:

  • 10 Step Up

  • 20 Plank Taps

  • 30 Sec Palio Chair

  • Lateral Band walk

  • Prowler Push (light)

Performance:
3 x 10 BB Back Rack Lunges (5/5)
Superset W/
5 Strict Pull Ups (add pause or slow reps down if possible)
*build to a moderate load for lunges

EMOM x 20 Minutes

  • 10/8 Cal Bike

  • 10 Thruster (75/45)
    * find a sustainable pace on bike and the barbell


Fitness:
Buy In: 20/15 Cal

5 Rounds for time:

  • 12 DB Thruster

  • 10 Sit ups

  • 8 Ring Rows

  • 6 Burpees

Cash Out: 20/15 Cal
*score is total time counting buy in and cash out

Cashout: 2 Rounds

  • 10/10 Side Oblique bends

  • 30 second weighted flutter kick

  • 10 Superman


Strength Training:

  • Bench Press = 5 x 3

  • Pause Bench = 3 x 5 (3 sec hold at bottom)

  • Close Grip DB Bench = 3 x 10

  • Cable Triceps Pushdown = 3 x 25