Tuesday September 27, 2022

Warmup

1:30 Row/Bike

Banded Pull Aparts

Banded OH Press

Banded Good Mornings

Banded Ext. Rotation Pull Apart

Hungry Hungry Hippos w/ Partner (3 to 5 Rounds)

5 Jump Squats

3 Burpees

6 Lunges

6 Alt. V-ups

5 Push-ups

Mobility

Pec Stretch :30/Side

Hamstring Stretch :30/Side

Skill/Strength

Bench Press

1x4 (heaviest possible)

1x3 (heaviest possible)

1x2 (heaviest possible)

Treat each set as a RM attempt.  Write down all three weights, we will retest later.

WOD

Partner WOD

AMRAP 20:

10 burpees over the rower

200m row

10 box jumps

Partners take turns doing exercises.  One works while the other rests. 

F/P1/P2:  as written

C:  devil’s press instead of burpees; double DB step ups instead of box jumps

Lonewolf:  do it alone