Monday 10/16/23

October 15, 2023
Monday 10/16/23

The Mobility

The Warm-up


Side to Side Rock

Back Rack Press

Reverse Lunge with Lat Stretch (with PVC)

Overhead Squat PVC -->BB buildOverhead Squat

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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