Workout of the day

Workout of the day

Wednesday, June 26th 2024

WARM UP – rower

2x

12/9 cal row

10 push ups

8 glute bridge leg curls on rower seat

MOVEMENT/MOBILITY – 2.5-5 lb plates, DBs

*grab 2 2.5-5 lb plates

6 reverse snow angels

6 cuban presses

10 lateral raises

5/5 half kneeling shoulder CARs

:30 Hang from rig or rings

:30 book t-spine opener / side

*grab DBs

12 DB deadlifts

6 deficit push ups on DBs

4 devils press

PRIMER – barbell + first warm up weight 5 bench press :05 down, explode up

STRENGTH

E2M x 5

6 Bench Press

@ 65% and building to heavy set

INTERVALS

5x (19min)

AMRAP – 3

20/16 cal row

15 Pull ups (Rx+20 C2B)

Max Rep DB Box Step Overs @ 50/35s (24″/20″)

:60 rest b/t

NOTES

Athletes should have at least: 60 on Step Overs for first round or two.

Decrease reps on PU if needed.

MODIFY 15 Pull ups – 10 reps or banded

*score is total Step Overs

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