Tuesday, August 15th 2023

WARM UP – bike

4x,

:20 on,

:10 off moderate pace bike

then,

4x,

:10 on,

:20 off fast pace bike

MOVEMENT/MOBILITY – barbell

:90 v-sit (grab barbell)

*grab barbell

10 supinated bent over rows

10 Barbell Floor Press

10 wide grip bent over rows

10 Pushups

10 reverse lunges

3-5 strict pull ups OR 6-8 ring rows as close to inverted as possible

:20 Hollow Hold

10 Seated Alt Leg Lifts

STRENGTH

Every 2 Miutes x 5 sets

-8 Bench Press

-:15-:25 L Sit

GET FIT

For Time

2 Rounds

20/16 cal bike

20 Pull-Ups

20 DB Deadlifts (50s/35s)

20 DB Lunges (50s/35s)

20/16 Cal Bike

rest 2:00

Notes: Pull-Ups should be no more than 3-4 sets – Scale to Strict Banded

Lunges and DLs 1-2 Sets