12/12/2022 Monday’s Workout
by Ana Liston
WARMUP
1 min Bike or Row
Into…
2 ROUNDS
5 Scap Pull-Ups
5 Scap Push-Ups
5 Banded Pull Aparts
5 Banded Flys
Into…
2-3 ROUNDS (Time Permitting)
:30 Bike or Row @ Mod Pace
5 Kip Swings
10 Ring Rows*
5 Push-Up to Pike
*Option for Jumping Pull-Ups in round 2.
STRENGTH
Bench Press for load:
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy Bench Press
*Retest from week of 6/27/22.
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
30/24 Cal Row
12/10 Cal Bike
15 Pull-Ups
(Score is Time)
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