01/05/2023 Thursday’s Workout

WARMUP

PART 1 (MIN 0-3:00)
10 Samson Stretches
10/10 SL RDL’s
10 Scap Pushups
10 Scap Pullups
10 Cat Cows

Into…

PART 2 (MIN 3:00-8:00)
2 ROUNDS
150m Row
10 Alt. Forward BW Lunges w/ hands behind head*
8 Kip Swings
6 Empty Barbell “Up + Overs”**

WORKOUT

FOR TIME
1000/800m Row
50 Back Rack Lunges (95/65)
30 Toes to Bar
750/600m Row
40 Back Rack Lunges
25 Toes to Bar
500/400m Row
30 Back Rack Lunges
20 Toes to Bar

(Score is Time)

FINISHER

3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*

*Option to Hold DB.

-Rest as Needed b/t Sets-

(No Measure)