WARMUP/MOBILITY
2-3 mins knee tag
Banded shoulder warmup
*10 mins total*
Banded shoulder warmup
*10 mins total*
E2.5MOM x 4 sets
5 weighted supinated chinups
10 bent over supinated barbell rows
*Straight from chinups into rows
5 weighted supinated chinups
10 bent over supinated barbell rows
*Straight from chinups into rows
30 min “AMRAP” – no score today, just keep working at a steady pace, take nothing to absolute max
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15-20 Cal Assault bike
15-20 Banded situps (anchored, no abmat, red band)
16-20 Walking lunges – hold DB’s or KB’s
3-5 Wall walks
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15-20 Cal Assault bike
15-20 Banded situps (anchored, no abmat, red band)
16-20 Walking lunges – hold DB’s or KB’s
3-5 Wall walks
3 sets
10-12 Powell raises @ 2010 tempo
*Alt. arms resting as needed until 3 sets are completed
—–
Crossover plyo
10-12 Powell raises @ 2010 tempo
*Alt. arms resting as needed until 3 sets are completed
—–
Crossover plyo
