Tuesday August 13, 2024

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10 squat jumps

10 dead bugs

10 plank shoulder taps

10 cat/cows

10 glute bridges

Mobility

Wall hinge stretch :30

Skill/Strength

Superset:

Single arm dumbbell bench press 3x6-8 (each side)

Single arm dumbbell bent over row 3x6-8 (each side)

WOD

Every 5:00, for 5 rounds:

9 toes to bar

12 box jumps

15/12 cal bike or row

Rest the remainder of the round.  Begin round 2 at 5:00, round 3 at 10:00, etc. 

Time each round.  Your score is your slowest round.

F:  reduce reps and/or rounds; situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  bike cals; single DB box step ups (50/35); add a 6th round