Wednesday, May 31st 2023

WARM UP – Bike

:30 bike, legs only

:30 bike, arms only

:30 bike, legs only

:30 bike, arms only

:15 rest

:15 bike sprint

MOVEMENT/MOBILITY – KB,

8/8 single KB single leg RDL

4/4 single leg RDL into hip airplane

4 forward lunge into lateral lunge into reverse lunge / side

12 KB upright rows

12 plank KB pull throughs

6/6 bottoms up KB press

:45 overhead KB tricep stretch (holding KB behind head, hands supinated)

:45 KB assisted V-sit

:30 Samson Lunge

3 Jefferson curls

PRIMER – KB,

10 alternating jumping lunges

15 American KB swings

GET FIT

4 Sets

AMRAP – 2

16 DB walking lunges @ 50/35s

12 TTB

Max Rep Push-Ups (Rx+Strict Dips)

:60 rest

AMRAP – 2

6 DB Ground to OH @ 50/35s

12/9 Cal Bike

Max Rep Lateral Burpees Over DB

:60 rest

STIMULUS Lunges and G2OH must be unbroken across.