2 rounds:
10 alt. pec stretch
10 scap push-ups
20 band pull aparts
2 rounds:
10 push-up downdogs
10 band rows
10 alternating bridge and reach
EMOM x 10:
1. 5 bench press
2. 30s swimmers
3 rounds for Time:
400m Run
15 DB push-press
15 ring rows
(14 minute cap)
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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