“The future depends on what you do today.” –Mahatma Gandhi
Warm Up: 400m Row
3 Min AMRAP: 10 Step Up/ 10 Bench Dip/ 10 Standing K to E
1 x 20: Pvc Pass Thru/ Band Pull Apart
Performance: 3 rounds
10/10 Hi-Lo bandee chops
10/10/10 hollow rock, tuck up, v up
6-8 each bottoms up kb press
3 Rounds :90 @each station
1) 12-18 front rack or Overhead Lunge
2) 10- 15 DB bench press
3) :75 comfortable/:15 hard Bike
4) 10+ strict pull ups (banded)
Fitness:
3 sets:
10 yd Walking Lunge
10 - 12 DB Incline Bench
10/8 Cal Bike
3 Rounds: 1:00 Stations
*20 sec transition between stations
1:00 rest between rounds
Db Front Squat
Up Downs
Db Push Press
Sit Ups
Cashout: 3 sets:
:30 plank hold on db’s
:20 Side Plank
10 Weighted Glute Bridge