Friday, September 23rd 2022

WARM UP

AMRAP x 6

-10/8 Cals

-8 Crossover Ys

-6/6 External Rotations

-4 Burpees

into

2 Sets :20/:20 SL Wallsit

:20 HS Hold

10 Shoulder Taps

Set up gymnastic pump session

FUNCTIONAL PUMP!!

EMOM x 10 Alt.

-6-10 Banded Pull-Ups + 6-10 Ring Rows

-8 DB Strict Press + 6-10 Push-Ups

METCON

4 Rounds

-10 Burpees

-10 DB Hang Squat Cleans (50/35)

-10 HSPUs

rest :60 b/w

RECOVERY

Banded Handcuff Stretch 1:00

Forward Fold

3 Way Banded Hamstring Stretch