Monday 10/16/23

The Mobility

• OH Foam Roll
• Lat Foam Roll

The Warm-up

7:00

Side to Side Rock

Back Rack Press

Reverse Lunge with Lat Stretch (with PVC)

Overhead Squat PVC -->BB buildOverhead Squat

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The Strength

Overhead Squat

Active Rest: Strapless Strokes, single unders-->Double Unders, Wall Balls or Gravel Run

The Met-con

6 Rounds Every Minute on the Minute for 24:00

1. Row
2. Double Unders
3. Wall Balls
4. Run

Run out the side door and come in through the side door to get right to the rowers.

The Finisher

8-10:00 Bodyweight Walking lunge

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