Tuesday, April 18th 2023

WARM UP

Warm up weight DB

3x 7/5 cal row

R1) 4/4 SA DB thruster, R2) 3/3 SA DB OH lunges, R3) 2/2 SA DB devil press

R1) 8 box step ups, R2) 6 box jump overs, R3) 4 burpee box jump overs

MOBILITY/MOVEMENT

-Box Pigeon 1:00

:30 Spiderman Rotations

1:00 couch stretch

:30 Figure 4 on wall/ side

10 90/90 hip switches

GET FIT

For Time

5x

15/12 cal bike

10 SA DB Thruster @ 50/35 (5/5)

10 BBJO @ 24/20″

15/12 cal row

10 Single arm Devil Press @ 50/35

10 Single DB arm OH lunges (5/5)

*No rest b/t rounds

STIMULUS Pick a pace on the bike/row you can maintain across. A pace you can get off machine and start the following movement. Start with a conservative pace – big workout.

30min CAP