Monday 29-04-2024 Workout
WARM-UP
2 ROUNDS
4/4 Groiners + Twist
12 Alt. Shoulder Taps
8 Scap Push-Up
:15 Dead Hang
5 Scap Pull-Up
Into…
1-2 ROUNDS
10 Air Squats
8 Up/ Down
6 Kip Swings
4 Push-Ups
STRENGTH (ALL)
3x10 Bench Press
- RPE 5, Moderate
WORKOUT (PERFORMANCE)
AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats
(Score is Rounds + Reps)
- RPE 7
WORKOUT (FITNESS)
AMRAP x 16 MINUTES
8 Knees to Tricep
12 Up-Downs
16 Air Squats
(Score is Rounds + Reps)
- RPE 7
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Curls
-Rest as Needed b/t Sets-
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