Thursday, 9/30
September 29, 2021
Saturday, 10/2
October 1, 2021
Warm Up
3 Rounds
5 Rolling Split Straddles
10 Pause Hip bridges
5 Hanging Scap Retractions
20 Jumping Jacks
Prep (8 Minutes)
1xRun 400 M
then
3×5 DB Bench Press +15 Band Pull Aparts
Met Con
In 12 Minutes
Run 1 Mile for time, rest remaining time
In 6 Minutes: Max reps DB Bench Press (50/35s)*
* 10 Ring Rows after every break
Composite score: subtract :04 from run time for each DB Bench rep completed
3 Rounds NFT
10 DB Side Bends/side
10-15 DB Wrist extensions
20 Supine Windshield wipers
