Wednesday November 16, 2022

Warmup

1:30 Bike/Row

Banded Pull Aparts

Banded Diagonal Pull Aparts

Banded Ext. Rotation Pull Aparts

Banded Straight Arm Pull Down

Banded Tricep Extention

1-1:4 Air Squat https://www.youtube.com/watch?v=X7vPr6NkMuw

10 Jumping Lunges

Inchworms

Duck Walks

Mobility

Couch Stretch :30/Side

Pec Stretch :30/Side

Skill/Strength

Bench Press

4-5x2 at 75% of 2 rep max

WOD

Every 4 minutes:

12/10 cal row or bike

10 back squats

12/10 cals

5 rounds.  Rest the remainder of the 4 minutes after work is completed, except for 5th round, which is AMRAP cals.  Your score is the total cals accomplished in the 5th round.

Back squat from the rack.  Choose your own weight.  As heavy as possible unbroken sets. 

F:  12 kb goblet squats instead of back squats; 10/8 cals

P1/P2:  as written

C:  bike cals