Mix Day 23.2A&B
Warm up-
Mobility
1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child's Pose On Box
Use a running timer throughout 23.2A & 23.2B 20min Cap
"Open Workout 23.2A"
AMRAP 15:
5 Burpee Pull-Ups
10 Shuttle Runs
10 Burpee Pull-Ups
10 Shuttle Runs
15 Burpee Pull-Ups
10 Shuttle Runs
...
Continue To Add 5 Burpee Pull-Ups Each Round.
*1 Shuttle Run = 50ft. (25ft. Out + 25ft. Back)
*Begin 23.2B Immediately After 23.2A
Set up have one big shuttle run area that everyone goes to. 25ft x spanning the length of the gym.
Everyone should pick a place out on the rig before start.
For 23.2B set up
On the other side of the shuttle runs set up barbells have some people pair up if they are close in weight.
"Open Workout 23.2B"
Immediately Following 23.2A...
In a 5 Minute Window, Complete a 1RM Thruster*
*Barbell Must Come From The Floor
Circuit
40:20 2 sets 2 laps
4 movements 5 people per movement
Use some of shuttle run area for banded shuffles.
25ft banded shuffles L/R
Russian twists 20/15
BB Bentover rows
Box tricep dips