8.1.2021
Warm-up
Accessory Work
3x
5 ATYW
8 Cuban Press
8 Lateral Raise
8 Front Raise
12 Back Extension
5 ATYW
8 Cuban Press
8 Lateral Raise
8 Front Raise
12 Back Extension
Baseline (Time)
500 meter row
40 air squats
30 sit ups
20 push ups
10 pull ups
40 air squats
30 sit ups
20 push ups
10 pull ups
REST 3 MINUTES – THEN:
Metcon (Time)
For Time
10 HSPU
20 Pistols
30 Sit Ups
40 Squats
50 Double Unders
10 HSPU
20 Pistols
30 Sit Ups
40 Squats
50 Double Unders
pvc – 10 each
pass through
GM
Overhead Squat
Front Rack stretch – hold 20- 30 seconds each arm while moving pipe down towards elbow