Tuesday, March 21st 2023

WARM UP

300m Run/row/ski

MOBILITY

:30 goblet SQ hold

:30 Crab Stretch

15x 90-90 hip transitions

:30 Straddle stretch

PRIMER

:30 Bar hang

10 Scap Pull ups

10 Ring Rows

:30 Plank

10 single leg v-ups

STRENGTH

E2M x 5

3 Bench Press @ 72-85%

@ 10:00

1 Bench Press – no heavier than 88%

GET FIT

For Time:

4 Rounds

400m Run or 500/450m Ski/Row

15 Toes-to-Bar

20 DB Snatches (50/35) (Rx+30 reps)

*21 Minute Cap