2 rounds:
10 alt. pec stretch
10 alt. bridge and reach
10 scap push-ups
10 ring rows
20 band pull aparts
5 Rounds: (3+/- warm – up sets)
5 Bench Press + 30s bear crawl
8 Minute AMRAP:
10 DB bent over rows
10 wallballs
30 double unders/skips
2 rounds:
10 alt. pec stretch
10 alt. bridge and reach
10 scap push-ups
10 ring rows
20 band pull aparts
5 Rounds: (3+/- warm – up sets)
5 Bench Press + 30s bear crawl
8 Minute AMRAP:
10 DB bent over rows
10 wallballs
30 double unders/skips
GOOD FRIDAY
Game!Running relay For time, I go, You go:4x 200m run (2 each)6x 20 alternating DB snatch (3 each)4x 200m run (2 each)6x 15 overhead squats
Bench Press4 sets 12 reps 4 rounds5 Handstand push up 25’Bear crawl (Handstand walk) 50 double unders 25’Bear crawl (Handstand walk)5 burpee pullups
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