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Monday

7
Oct

Monday

Workout of the Day
warm up
5 min EMOM
10-hollow rocks
10-supermans
then
Bent over rows 5 x 6
alternate with dips or push ups 5 x ME

then
WOD
3 min on, 1 min off, 4 min on, 1 min off, 5 min on
Ascend the ladder as far as possible each round, always starting over.
250 M run
20 DB Push Press
20 DB Racked Lunges
30 Sit-ups
30 DB Front Squat
40 Pull-ups
40 HSPU
Rx #35’s, #25’s

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