Thursday, October 12th 2023

WARM UP

3:00 Tabata machine of choice

MOVEMENT/MOBILITY – band, wall, pull up bar

15 banded passthroughs

15 banded good mornings

:30 banded overhead tricep stretch / side

:30 banded supine hamstring stretch / side

:30 wall squat

:30 turn back stretch against wall / side

:30 calf stretch / side

15 wall leaning anterior tib raises

15 kip swings

:10 single arm dead hang

4 pronated/supinated hanging grip switches

PRIMER – pull up bar

150m row

15 air squats

10 push ups

5 pull ups

SWEAT DAY!!!

30 Minute AMRAP:

30/24 Cal Row

3 Rounds of

“Cindy”

-5 Pull-Ups

-10 Pushups

-15 Air Squats

30/24 Cal Bike

3 Rounds of

“Cindy”

-5 Pull-Ups

-10 Pushups

-15 Air Squats