Wednesday 3/15/23

The Mobility

• Banded Lat Stretch (1/2 Kneeling)
• Wall Slides

The Warm-Up

For 8:00 for through the following movements:

Banded Lat Pull Down

Tap Swings & Tap Swing Pulls

Air Squats -> Squat Jumps

Split Stance Narrow Swings

Shoulder Openers

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The Strength

For 16:00

Dumbbell Row

Strapless Strokes

Step-Ups ->Box Jumps

KB/DB Pull-throughs

• Lighter is better here. KB/DB can drag across floor. Many will have to use a DB because our KB's will be too heavy.

Tap Swings & Tap Swing Pulls --> Pull-Ups -->Chest to Bar Pull-Up

The Met-Con

As Many Rounds/Repetitions As Possible in 24:00

4 rounds of:

:60 Max Calorie Bike

Rest :30 :30 Box Jumps

:60 Max Chest to Bar Pull-Up

:30 Rest :30 Double Unders

:60 Max Rope Climbs

:30 Rest :30 Tuck-Up

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ALL STATIONS WILL BE SCORED

The Finisher

Rower Pikes

Pull-Overs on Bench