THURSDAY 11/20

STRETCHING/ WARM UP

  • 2X30s RAINBOW STRADDLE STRETCH/SIDE + 10 WEIGHTED ER PRESS 5/2.5 LBS + 10 QUADRUPED HIP CIRCLES EACH DIRECTION/SIDE

CORE WORK

  • A) 4X10 SINGLE ARM DB TURKISH SIT UP/SIDE (REST 1 MIN)

  • B) 4X10 SIDE PLANK KNEE TO ELBOW/SIDE (REST 1 MIN)

CONDITIONING

12 MIN AMRAP

  • 10 PULL UPS

  • 12/9 CAL BIKE ERG/ ASSAULT BIKE

  • 14 POWER CLEAN 115/75 LBS

peter nguyen