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