Wednesday, March 29th 2023

WARM UP

200m Jog or 15 Burpees

MOVEMENT

100/100′ Single Arm KB OH carry

50/50′ upside down KB OH carry

10/10x single arm russian KB swings

10/10x bent over single arm KB rows

MOBILITY

:30 Lizard stretch + t-spine rotation

:30 pigeon

:30 side lying t-spine rotation

:30 high plank

10 push ups

:30 low plank

STRENGTH

E2M x 5

3 Bench Press @ 72-88%

@ 10:00

1 Bench Press – no heavier than 91%

*top triple should be last weeks single

GET FIT

5x

15/12 cal row

20 DB snatch (50/35)

10 Burpee Box Jump Over @ 24/20″

:60 rest b/t rounds

22min CAP