Tuesday, 3/14/2023

  • Tissue Prep/ADW

2 Rounds
10 yard banded shuffle
10 Roll-Over V-Sits
10 Scorpions

  • Strength

3/14/2023 - Strength

Warm-Up and then do:

Rack Pulls
5 @RPE8
3 @RPE8
2 @RPE8(
weight should increase each set)

Then...

Tempo RDL's
3x4 (3-1-1)
Add Score

  • Met-Con

3/14/2023 - Met-Con

For Time


2 Rounds

9 Floor Press 135/85, 95/45

9 Ring Dips

9 T2B


2 Rounds

12/9  Ring Push-Ups

12 DB OH Tri Ext

12 Alternating V-Ups (each leg)


2 Rounds

15/12 Foot Elevated Push-Ups

15 Band Push-Downs 

15 Russian Twists 20/15, 10/5

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