Saturday 8/4


Warm-up

Banded lat stretch x 1min/side Banded Pec Stretch x 1 min/side Couch Stretch x 1 min/side + Mini Band lateral Walk x 20 steps/side Mini band psoas march x 30 steps + 2 Sets Air Squat x 10 Ring Row x 8-12 2121 tempo Plank Hold x :30 seconds + Warm up round for the workout 2 sets 5 BS 5 C2B 100m Row

Metcon (Time)

Partner Workout For Time: 50 Back Squat, 225/155 60 Chest to Bar 2K Row 60 Chest to Bar 50 Back Squats, 225/155

Extra Work

Metcon (No Measure)

2 Sets: 90 Second Plank Rest 30 Secods 90 Second Arch Hold Rest 30 Seconds 12-15 reps/side Side Plank Rotation Rest 60 Seconds

#workoutoftheday

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