Wednesday, March 15th 2023

WARM UP

400m Jog

MOBILITY

1:00 banded lat stretch

1:00 side lying t-spine rotation

1:00 thread the needle

2:00 seated v-sit

MOVEMENT

2x

10 Wall Facing HS shoulder taps

:20 dead hang on bar

PRIMER

2x

10 scap pull ups

15 banded pull aparts

10 push ups

STRENGTH

E2M x 5

3 Bench Press @ 70-83%

@ 10:00

1 Bench Press – no heavier than 86%

METCON

AMRAP – 10

300m Run (3 Reps)

8 Burpee Pull ups

2:00 rest

AMRAP – 10

300m Run (3 Reps)

4 Wall Walks

*score is total Reps Combined