06/23/2024 Sunday’s Workout
by Ana Liston
WARMUP
2 ROUNDS
40 Fast Single Unders
10 KB Deadlifts
5 Tempo Push-Ups or Knee Push-Ups (31X1)
5/5 Moose Antlers
Into…
2 ROUNDS
20 Double Unders or Attempts
10 Russian KB Swings
5 Perfect Push-Ups or Knee Push-Ups
10 Alt. Scorpion Stretch
STRENGTH
1.) Bench Press for load:
1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Bench Press
(Score is Weight)
-Rest 2:00 b/t P1 & P2-
2.) 1 SET
Max Rep Bench Press*
*Use 50% of Heaviest 5-Rep.
(Score is Reps)
OPTIONAL AFTER PARTY
FOR RECOVERY
15 Slow Arm Haulers
10 Alt. Groiners w/ Thoracic Twist
1:00 Child’s Pose
1:00 Rebound Pose
(No Measure)
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