FRIDAY 4/10

STRETCHING/ WARM UP

  • 2X30s FULL SIDE STRETCH/SIDE + 8 ADDUCTOR ROCKS/SIDE + 10 HOLLOW BODY ROCKS

CORE WORK

  • A) 4X8 SINGLE ARM DB TURKISH SIT UPS/SIDE (REST 1 MIN)

  • B) 4X45-60s SIDE PLANK HOLD/SIDE (REST 1 MIN)

CONDITIONING

EVERY 4 MINS FOR 12 MINS

  • 20/15 CAL BIKE ERG

    THEN AMRAP (PICK UP WHERE YOU LEFT OFF ON THE AMRAP)

  • 10 PULL UPS

  • 16 SINGLE ARM DB HANG SNATCH 40/30 LBS (8R/8L)

peter nguyen