Wednesday August 10, 2022

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Squat Jumps

10 No Push up Burpees

10/Side SL Glute Bridge

Mobility

:30/Side Pigeon Pose on Box

1:00 Child’s Pose on Box

Skill/Strength

Establish a 5 rep max bench press

Write down your results.  We are starting a five-week strength program next week with percentages based off your five rep max.

WOD

AMRAP 18:

10/8 cal row or bike

10 burpees

10/8 cals

10 box jumps

10/8 cals

10 burpee box jumps

F/P1/P2:  as written

C:  10 devil’s press instead of burpees; 10 double DB step ups instead of box jumps; 1 legless rope climb at the end of each round; bike cals