Thursday, May 2nd 2024

WARM UP – rower

2x

9/6 cal row

6 burpees

MOVEMENT/MOBILITY – foam roller

*grab foam roller/

1:00 lat roll / side

1:00 IT roll / side

1:00 quad smash / side

1:00 hamstring smash / side

1:00 glute smash / side

1:00 calf smash / side

then,

3 Inchworm pushups

:30 Low Plank

:20/:20 Side Plank

SWEAT DAY!!!

For Time (25min CAP)

2x

45/35 cal echo bike

20 Burpee PU

45/35 cal row

20 Single arm Devil Press @ 50/35 (Rx+2 DBs)

NOTES Machine paces need to be conservative from the start to allow a steady pace on burpees.

MODIFY Burpee PU – to a lower PU bar or burpee to 6″

BODY BUILDING

Every 2 Minutes x 4 Sets

6 Bench Press

*build across sets