Tuesday, September 26th 2023

WARM UP –

8x, :20 on, :10 off

Tabata Row/Ski, increasing intensity

MOVEMENT/MOBILITY – light plates, warm up

*grab 2.5/5 lb plates

4/4 shoulder CARs, one arm at a time

8 reverse snow angels

10/10 Lu raises

10 Cuban Press, SLOW

:20 plank + :20 side plank / side

10 supermans

20 supine toe touches

PRIMER – empty barbell

5 bottom half strict press

5 top half strict press

5 strict press into

50′ High Knees

50′ Butt Kicks

100m Run fast

GET FIT

0:00-6:00

-800m Run

6:00-16:00

EMOM x 10

-1 Strict Press

*build to a heavy

16:00-22:00

-1000/900m Row

22:00-30:00

AMRAP x 8

10 DB Snatches (50/35)

5 Burpess

10 DB Hang C&Js (5/5)

5 Burpees