Tuesday 10.25.22

WARMUP

10 min AMRAP

1 min cardio

3 inchworms w/ push-up

10 hip hinge

10 diagonal banded pull Aparts

5-10 ring rows

10 light DB snatch

Then…

5 IYT

10 banded external rotation

STRENGTH

Pull-up Program

4 sets at 50% max reps

4×5 negative pull-ups (or rows) (use your band)

3×5-10 Scap Retractions (no band)

2×5-20 Ring Rows (burn out sets) – go low enough to make sure you burn out before 20

*Do all of the pull-ups, then all of the negatives, then Scap retractions, then Ring Rows. Do not superset. This should take at least 20 min.

WOD

5 RFT

400m Run

20 DB Hang Snatch – not alternating (Rx+ 53/35 KB Snatch from the Hang) (Rx 50/35) (Fit 35/25)

*I know it’s dark in the morning!! Grab a flashlight or pick a running sub: 500m Row/ 500m Ski/ 1000m Bike

OPTIONAL POST WOD

10 Hip Extension