Wednesday, Sept.18, 2024

Warm up

4 mins cardio (run 3 laps bike/row/ski)

3 mins Alt. plank and 6” hold

2 mins Dying Bugs

1 min L-hang

PVC

Shoulder to OH progression 4x4@80-85%

WOD

10 min EMOM

5 Shoulder to Overheads (85/105)

5 TOES TO bar

Rest 1 min

Then,

3 Rds of

1 min HSPU’s

1 min Ring Rows

1 min Box jumps or step ups