Home / W.O.D. / 04/25/2022 Monday’s Workout

WARMUP

ON A 8:00 RUNNING CLOCK…
3 SETS
5 Reps of IYT with Light Weights*

Into…

3 ROUNDS
:45 Bike @ Moderate Pace
12 Banded Lat Push Down
12 Banded Face Pull
12 Banded Tricep Extension
12 Alt. Shoulder Taps

*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of IYT with your arms. I for 5 Reps, Y for 5 Reps and T for 5 Reps = 1 Set.

STRENGTH

5-5-5-5
Weighted Pull-Ups

*Weight starts light, build to Heavy.

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – :50 Max Strict Pull-Ups or Ring Rows*
MIN 3 – :50 Max Hand Release Push-Ups

*Optional for Feet elevated Ring Rows

(Score is Total Reps)

 
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