08/28/2023 Monday’s Workout

WARMUP

AMRAP x 4 MINUTES
:30 Bike
4 Scap Push-Ups (on hands or forearms)
8 Alt. Deadbugs
4 Up-Downs

Into…

AMRAP x 4 MINUTES
:30 Bike
8 Banded Pull Aparts
4 Push-Ups
8 Sit-Ups

STRENGTH

Bench Press for load:
3×10*

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

WORKOUT

2 SETS
AMRAP x 9 MINUTES
15/12 Cal Bike
12 Sit-Ups
9 Push-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Rounds + Reps)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
5 Elevated Calf Raise w/:03 Pause in Bottom Stretch

-Rest as Needed b/t Sets-

(No Measure)