Tuesday January 3, 2023

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10/Side Banded Diagonal Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Scapular Pushups

10 Bird Dogs

10 Cat/Camels

Mobility

Pec Stretch :30/Side

Skill/Strength

Establish a 10 rep max bench press

Record your weight.

WOD

3 rounds:

20 kb swings

20 pushups

20 situps

20/16 cal row or bike

F:  light kb; box pushups; reduce reps

P1:  55/35

P2:  35/25; reduce reps to 15 of each (15/12 cals)

C:  70/45; 15 handstand pushups; 15 GHD situps; bike cals