Free Trial Thursday 10/19/23

The Mobility

Table Top

Scap Activates

The Warm-up

0:30 Monostructural (Row, Bike, Run)

A-T-V-T

Jumping Jacks

Phelps Swings

Narrow Swings

Reverse Fly

Build to first set bench

The Strength

On a 2:30 Loop for 6 Rounds

Incline Bench Press

:20 Row

:20 Run

The Met-Con

As Many Rounds/Repetitions As Possible for 18:00

Buy In (complete all of this first, then move to the AMRAP) Of:

Row

Ab Mat Sit-Up (AMSU)

Box Jumps

Run

Reverse Lunge

Push-Ups

Burpees

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Then...

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As Many Rounds/Repetitions As Possible in Remaining Time (AMRAP)

Row

Ab Mat Sit-Up (AMSU)

Box Jumps

Run

Reverse Lunge

Push-Ups

Burpees

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The Finisher

Bench Press

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