Monday, October 4th, 2021
General Warm-Up
AMRAP 3
10 MB Squats
10 Lunges
10 MB OH Press
2 Rounds of 3:00
30 second Side Plank
30 second Mod Hollow
30 second Side Plank
10 V- Ups
10 MB Squats
10 Lunges
10 MB OH Press
2 Rounds of 3:00
30 second Side Plank
30 second Mod Hollow
30 second Side Plank
10 V- Ups
Strength
Back Squats
10, 8, 6, 4, 2, 6, 8
10, 8, 6, 4, 2, 6, 8
Strength
Ladder 16 minutes
Every Round Add 3 Reps! (3, 6, 9, 12...)
Single Arm OH Lunges
Box Jumps
Sit Ups
Every Round Add 3 Reps! (3, 6, 9, 12...)
Single Arm OH Lunges
Box Jumps
Sit Ups
WOD
Workout Format
21-15-9
Cals
Wall Balls
Cals
Wall Balls