2x:
10 wall angels
30s serratus banded wall walk
2x:
10 alt. pec stretch
10 push-up toe touches
15 pull aparts
Bench Press 3 x 8
– rest 90+ seconds –
4 sets:
8-12 DB bent over rows
10 ring face pulls
– rest 60 seconds –
3 sets:
10 heavy DB pull-overs
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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