05.19.2021

Warm Up
8:00 continuous movement
20 jumping jacks
4 alternating single arm DB devils press
6 single arm overhead reverse lunges (3 right, 3 left)
20 second table top hold
20 second feet together squat hold


Strength: body composition
3 sets of each
A1. back rack rear foot elevated (3-5") split squats: 2110; 8-10/leg https://youtu.be/0IrPmk2xlOk
A2. strict pull ups: 2011; 8-10 reps

B1. cyclist front squat: 31X0; 8-10 reps https://youtu.be/wND9m_rhcQ8
B2. chainsaw rows: 20X2; 8-10 reps https://youtu.be/hqXj_E6E7NA

"Misery Business"
13:00 AMRAP
wreck bag 200m run 70/50/35
8 alternating single DB devil's press 50/35 35/20
8 wreck bag ground to shoulder 70/50/35
8 alternating pistol squats or sub touchdown squats