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