Wednesday 10/4/23

October 4, 2023
Wednesday 10/4/23

The Mobility

The Warm-up

8:00 working through the movements


Banded Strict Press

Hip Mob Out/In

Down Dog Toe Touch

Knee Grabs

PVC Torso Rotation

The Strength

Every Minute on the Minute for 18:00

:45 Mono

Single Arm DB OH Walking Lunge

Bent Over Reverse Fly

Keep the reverse flys light and good scap retraction

The Met-con

5 Rounds for Time with a 16:00 Time Cap

Devils Press (Single DB)

Single arm shoulder to overhead

Dumbbell Push Press


Dumbbell Push Jerk

Wall Balls

Walking Lunges


The Finisher


Ring Rows

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