Mobility:
:30sec each
Child's Pose
Shoulder to Florr pose
Wrist stretches
Kneeling front rack
Down dog
Up dog
pigeon pose
Spider-Man
Couch stretch
Bench Press and/or Hip thrusters
Same rep and percentages for both movements.
Set 1: 5 Bench Press @ 60%
Set 2: 5 Bench Press @ 80%
Set 3: 5 Bench Press @ 80%
Set 4: 5 Bench Press @ 80%
Set 5: 1 Bench Press @ 90%
Set 6: Max Bench Press @ 65%
every 2:30
"Eight the Cake" 20min time cap
8 Rounds For Time:
8 Toes to Bar
4 Snatches 95/65 +115/85
4 total OH Lunges
8 Burpees over BB
100 Meter Run (corner of building and back)
Modifications:
TTB
leg lifts
Knee tucks
Crunches
Snatches
KB swings
DB snatches
OH lunges
reg lunges
Db lunges
Box step ups
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