Friday, October 13th 2023

WARM UP – rower

2x

200m row

5 sprawls

MOVEMENT/MOBILITY – 2 DB’s

1:00 90/90 stretch / side

1:00 v-sit stretch / side

10/10 quadruped fire hydrants

10/10 quadruped donkey kicks

:20 half kneeling adductor stretch / side

10/10 reverse lunges, as much weight in front leg as possible

:30 plank

:30 side plank / side

*grab DBs, workout weight or slightly lighter

10 double DB swings

5 DB push press

3 Devils Press

PRIMER –

5/5 Bulgarian split squats,

:03 down, :03 up, no pauses

STRENGTH

E2M x 4

10/10 DB Bulgarian Split SQ

*Make these hard

GET FIT

For Time:

3 Sets

20/16 Cal Row

10 Double DB Snatches (50s/35s)

15/12 cal row

5 Devil Press

:90 rest after each set