-Warm up-
1-2 rounds
5 inchworm + push up
5 singles arm rows
5 scap pull ups
5 median nerve floss each side
1 min bike
-Strength-
4 Sets
20 Russian Twists with 45/30lb DB
*(Left+Right = 1 rep)
20 Sit-Ups (with feet anchored on DB)
Pregnant ladies
Fp2- 3 sets of 5 on each side
Table top to bear 3 sets of 5
-WOD-
AmRaP 30
10 Bench Press
8 Chin Ups (use bands if needed or Supinated inverted rows)
15/12 cals assault bike
Rest 90 seconds after each round
*If you get 10 Rounds, Stop (no more).
*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it’s ok.
*score is weight used in bench press and number of rounds
*pregnant ladies
Incline-bench
Banded lat pull downs
