Monday, July 17th 2022

WARM UP

2:00 Machine

then

2 Rounds of Cindy

*strict pull-ups only

*scale to ring rows and knee push-ups if needed

2 sets W/ small plates

-8 Ys

-8 Lateral Raise w/ Shrug

-8 Lateral Flys

Bench Set Up

STRENGTH

BENCH PRESS

E3MOM x 4 sets

-6 Reps

*Pair up in teams of 2 or 3 depending on class size

*In between each set 8 supinated grip bent over rows

GET FIT

15 Minute AMRAP:

-60 Double Unders

-45 Air Squats

-30/24 Cal Machine of Choice

-15 Push-ups (Rx+10 HSPUs)

RECOVERY

-:90 Banded Handcuff (Do This!!)

Lacrosse Ball Roll Pecs and Shoulders

-20 PVC Pass Throughs

-:90 Banded Handcuff