Monday
Technical Difficulties with Vid Brief will upload in AM

Warm-up
Metcon
1. 1 full tabata (8 rounds of 20 on 10 off)
A – High knees
B- V- Up variation

2. x 10 inch worm with a push ups

3. Thread the needle shoulder stretch x 30 sec on each side

Bench Press (4-4-4-4-4-4)
EMOM 12 (if you come to zoom or want to move a little faster and get HR up)

if not you can just go slower and a little heavier and do a super set

Min 1 or Mvmnt 1

Press:
Bench Press x 4 if have enough weight to make challenging if not kick it up to 8 reps
Floor Press: if no nench then may lay on floor. This is less ROM so this will be 6 reps if it is heavier if lighter do 10 reps or 10 on each side if SA option with DB/KB

Push Press: if wish to go overhead
x 4 or 8 depending on weight

MVMT 2 or Min 2

Curl 10 or 10 each side
whatever implement you wish to use

Metcon (Time)
5 Rounds for time

60 DU | 120 singles | or 100 High knees

10 Hang clean and Presses (or 10 each side if choosing a SA option, odd object 20 ground to overhead)

20 Toes to bar (30 V-ups or crunch ups)

Categories: W.O.D.