Warm up:
3rd floor run
20 Banded Pull aparts
10. IYTS
10. Alternating Scorpion Stretch
5 Inchworms
1 min plank
into...2 rds
15sec Dead hang
5 Pushups
5 Ring rows
2 Rounds for time (15 min cap)
20 Strict Supinated Pull Ups or 30 Supinated Ring Rows
50 Dumbbell Pushups
75 V Ups
Monostructural
EMOM x 5
Max Cal Row or Ski
rest 2 min
EMOM x 5
Max Calorie Bike
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 4...
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