2nd Floor Run
10. Passthrus
10/side Dislocate
20 sec per side PVC Front rack stretches
30 Sec Deadhang
5/side Perfect Stretch
Artie
Complete as many rounds as possible in 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 thrusters, 95/65 lb.
Finisher 3 rounds
10. Empty Bar Curls
20. Tricep dips
30 Banded pull aparts
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
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