FRIDAY 9/5

STRETCHING/ WARM UP

  • 2X30s SEAL POSE + 10 QUADRUPED THREAD THE NEEDLE TO REACH/SIDE + 30s WALL TRICEP & LAT STRETCH/SIDE

CORE WORK

  • A) 4X30 WEIGHTED RUSSIAN SEATED TWIST (REST 1 MIN)

  • B) 4X20-30 SIDE STAR PLANK HOLD/SIDE (RESR 1 MIN)

CONDITIONING

12 MIN CLOCK

  • 45/30 CAL ASSAULT BIKE

    THEN AMRAP

  • 9 TOES TO BAR

  • 7 PWR CLEANS 115/75 LBS

  • 5 STOH 115/75 LBS

peter nguyen