Wednesday, January 3rd 2024

WARM UP – wallball

8 shuttles runs

4 burpees

8 25′ shuttle runs

4 burpees

4 25′ side shuffle shuttles

10 Wallballs

MOVEMENT/MOBILITY – WB

:45 spider-man stretch w/ MB under back knee / side

:30 Couch Stretch w/ ball under foot

:30 90/90 stretch / side

10 90/90 hip switches / side

10 MB v-ups

10/10 side lying t-spine rotation

5 Push-ups into 3 Plank Walk Outs

then,

2 x :10 Ring Dip Support

BODYBUILDING

E2M x 4

10/10 single arm bent over row @ heavy – not working arm/leg on bench

:10-:25 ring support hold

1-2min transition

E2M x 4

10 DB arnold press

15 Bent over reverse flies

NOTES Upper body strength ACC day.

METCON

For Time (13min CAP)

10 Burpees to a line

20 Wall Balls (20/14)

20 Burpees to a line

30 Wall Balls

30 Burpees to a line

40 Wall Balls

NOTES GO!! Push the pace early be ready to dig deep on the set of 30 burpees, thats the big separator in this workout.