Wednesday January 25, 2023

Warmup

2:00 Bike/Row

5 Inchworms w/ pushups

10 Dead Bugs

10/Side DB Front Raises

10/Side DB Lateral Raises

3/Side SA Devil’s Press

10 Banded Hollow Body Pull Downs

Mobility

Banded Shoulder Depression :30/Side  (thick band or medium band x 2)  https://www.instagram.com/reel/CnAzzJ7JyF3/?igshid=MDJmNzVkMjY%3D

Pigeon Pose :30/Side

Skill/Strength

Seated Dumbbell Press 4x8

WOD Primer

2 Rounds:

5 Cals

4 Situps

3 Burpees

2 T2B

WOD

AMRAP 20:

15/12 cal row or bike

12 situps

9 burpees

6 toes to bar

F:  omit the toes to bar

P1:  as written

P2:  hanging knee raises

C:  bike cals; first 5 rounds are devil’s press instead of burpees