Thursday, October 26th 2023

MOBILITY

1:00/1:00 Couch Stretch

1:00/1:00 Spiderman Stretch

1:00 Forward Fold

:30/:30 Pec Stretch on Rig

SWEAT DAY!!!

On a Running Clock

0:00-10:00

EMOM x 10 (alt)

1. :40 Machine of choice

2. 8 DB Strict Press + 10 Band Pull Aparts

(start moderate and pick up pace as you go, choose a weight you can control and move for quality on DB and Band)

10:00-12:00 Rest

12:00-21:00

AMRAP x 9

9-12-15-18 etc…

American KB Swings

Squat Jumps

Ab Mat Sit ups or GHDSU

21:00-23:00 Rest (set up EMOM)

23:00-35:00

EMOM x 12 (bodybuilding)

-10 DB Bench Press

-10 DB Side Raises

-10/10 DB SA Rows

35:00-36:00 Rest

36:00-42:00

BONUS ABS!!

EMOM x 6

:40 SL V-Ups

:40 Plank

:40 Russian Twists