Thursday, September 7th 2023

WARM UP

2:00 Easy Pace Bike

then

10 Knee Tucks

10 Spiderman Lunges w/ Rotations

10/10 Leg Swings

into

200m Run

9 Ar Squats

6 Pushups

3 Strict Pull-Ups or Mod

SWEAT DAY!!!

Part 1

For Time:

600m Run

50 Ab Mat Sit Ups

40 Air Squat

30 Push-Ups

20 Strict Pull-Ups

30 Push-Ups

40 Air Squats

50 Ab Mat Sit Ups

600m Run

20 Minute Cap

Part 2 (Pump Sesh)

EMOM x 8

:35 Barbell Curls

:35 DB Skull Crushers

:35 Ring Rows

:35 Overhead Tricep Extensions (1 DB)