Monday
Warm-up
Warm-up
2 ROUNDS
:45 Row
8 PVC Pass-Thrus
8 Air Squats
10 Sit-Ups
:45 Row
8 PVC Pass-Thrus
8 Air Squats
10 Sit-Ups
Into…
1-2 ROUNDS (Time Permitting)
8 PVC Muscle Snatches
8 PVC OH Squats
10 Wall Ball Shots
10 Ring Rows
Workout
Metcon (1 Rounds for reps)
3 SETS
50 Wall Balls (20/14)|(14/10)
40 Sit-Ups
300/250m Row
20 Pull-ups
10 Overhead Squat (115/75)|(75/55)
50 Wall Balls (20/14)|(14/10)
40 Sit-Ups
300/250m Row
20 Pull-ups
10 Overhead Squat (115/75)|(75/55)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG WB: (9/6)|(6/5)
KG BB: (52.5/35)|(35/25)
Optional Cool Down
Warm-up
FOR RECOVERY
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
:45/:45 PVC Flagpole Stretch (R/L)
1:00 Child Pose
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
:45/:45 PVC Flagpole Stretch (R/L)
1:00 Child Pose
(No Measure)
