Monday 3.14.22

WARMUP

10 min AMRAP

1 min cardio

3 wide leg inchworms

3 push-up to down dog

5 Ring Rows

10 Straight Arm Banded Pulldowns

Then…

20 Banded Pull Aparts

20 Pallof Press https://video.search.yahoo.com/video/play;_ylt=AwrEa_ynDi5iKpk13iu3mWRH;_ylu=c2VjA3NyBHNsawN2aWQEdnRpZAMEZ3BvcwMxMQ–?p=pallof+press&vid=c126e17f105f75ad73b057e1540e3d48&turl=https%3A%2F%2Ftse2.mm.bing.net%2Fth%3Fid%3DOVP.oHFdlgblpr3XMuonJzZRwAEsCo%26pid%3DApi%26h%3D150%26w%3D250%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DazJVjwZeydo&tit=Pallof+Press&c=10&h=150&w=250&l=14&sigr=mV72ODUY3avg&sigt=3i7sE8fNUijm&sigi=uDO8yh0dGWuh&age=1537886295&fr2=p%3As%2Cv%3Av&fr=iphone&tt=b

STRENGTH

Bench Press

Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5

Bent DB Rows

3×5

WOD

20 min EMOM

Min 1: Handstand Push-ups (Fit: Push-ups)

Min 2: Bike for Cals

*Score is total reps

OPTIONAL POST WOD

400m or 800m Run