Wednesday 10/3

Warm-up Shoulder CAR x 3/side

Pec Stretch x 5/side

Wall Slide w/ lift off x 10


2 Sets

Single Arm Ring Row x 8/side

Bent over Fly x 10

Stand up/down burpees x 5 (on DB)


Rope Climb Progression Strength A.1: Barbell Front Rack Lateral Box Step-up (4x6/side) All sets at the same weight

Warm up with 2-3 sets and feel out what your working weight is A.2: Rope Climb (4x60 seconds) Modifications include Rope lowers/Rope Climbs/Legless RC Metcon (Distance) :30 Power Snatch; 75/55

:30 burpee over the bar

:60 max distance run

rest :60

x5 rounds

RX+ = 95/65 Extra Work A.1: Ring Rows (2xmax reps) Feet elevated

Pronated Grip

tempo 2020 A.2: Push-ups (2xmax reps ) tempo 2020

on paralette bars if possible B.1: Dumbbell Overhead Tricep Extension (3x15) B.2: Dumbbell Preacher Curl (3x15) #workoutoftheday