8.1.2021

Warm-up
400 m run
pvc – 10 each
pass through
GM
Overhead Squat
Front Rack stretch – hold 20- 30 seconds each arm while moving pipe down towards elbow

Accessory Work
3x
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

REST 3 MINUTES – THEN:
Metcon (Time)
For Time
10 HSPU
20 Pistols
30 Sit Ups
40 Squats
50 Double Unders