Tuesday, December 21st, 2021
General Warm-Up
Posture Reset
Banded Pull Apart
Left Farmer Carry
Banded Pull Apart
Right Farmer Carry
Bent Over Banded Pulls
Banded Pull Apart
Left Farmer Carry
Banded Pull Apart
Right Farmer Carry
Bent Over Banded Pulls
Strength
Landmine Row
Then Bro Sesh Super Set
Lateral Raise
Tricep Dip/Extension/banded
Bicep Curl
Then Bro Sesh Super Set
Lateral Raise
Tricep Dip/Extension/banded
Bicep Curl
WOD
Workout Format
3 x 4:30 AMRAP - 2:30 Rest
Round 1
40 Lunges
20 Burpees
Max Pull Ups / Ring Rows
Round 2
20 Burpees
10 Pull Ups
Max Lunges
Round 3
10 Pull Ups
40 Lunges
Max Burpees
Round 1
40 Lunges
20 Burpees
Max Pull Ups / Ring Rows
Round 2
20 Burpees
10 Pull Ups
Max Lunges
Round 3
10 Pull Ups
40 Lunges
Max Burpees