Tuesday, September 12th 2023

WARM UP – bike, pull up bar

3x

1:00 bike

15 air squats

10 push ups

5 strict pull ups or Ring rows

MOVEMENT/MOBILITY – rig, pull up bar, wall ball

:30 calf stretch / side

:30 lat/tricep stretch on rig / side

:30 standing quad stretch / side

:30 Dead hang

:30 deep squat stretch on rig

:20 side plank / side

5 arms only wall balls + 5 wall balls

METCON – long

For Time

3x

400m Run

30 Wall Balls (20/14)

2:00 rest – after 3x

3x

500/450m Row

10 DB Step Overs (50/35s) (24″/20″)

2:00 rest – after 3x

3x

25/20 cal echo bike

15 DB Push Press (50/35s)

NOTES WBs should have no more than 3 breaks.

Try and go UB on Step Overs and Push Press

FINISHER

Break reps however

45 DB Bicep Curls

60 Banded Tricep Extensions