Tuesday September 21, 2021

Warm Up

Row 4 min (sprint the last :10 of each min
4 rounds
6 Pause Goblet Squats
6 KB RDL
:20 Squat Stretch

Strength

20 Min
4 sets of 4 squats at 85%
Use a belt, knee sleeves, and top level form to be able to push and get these big heavy sets done!

Workout

1 lap medball carry
15 toes to bar
50 Wallballs
15 Toes to Bar
Rest 2 min
Repeat

15 min cap

T1: Modify as needed
T2: As written
T3: Unbroken wallballs

Durability and EXTRA

125/100 cal Row*
*Every 2 min including start 5/3 Ring Muscle Up

4 sets
10 Wide Grip Bench Press
15 Straight arm lat pulldowns (machine)

Monday, September 20th, 2021 at 10:10 pm / WODS