*We will have a make-up day tomorrow for any missed lifts this week!
WARMUP
10 min:
1 min cardio
1 min pigeon pose (right)
1 min pigeon pose (left)
1 min cardio
1 min couch (right)
1 min couch (left)
1 min cardio
1 min banded shoulder (right)
1 min banded shoulder (left)
1 min cardio
STRENGTH
Take 20 min to establish
1 Rep Max Bench Press
WOD
20 min AMRAP- at 60-70% effort
200m Run
10 Push up
200m Run
20 Walking Lunge
200m Run
30 Sit-ups
OPTIONAL POST WOD
400m Sandbag Carry (walk or jog)