Workout of the Day
Warm Up
2 rounds:10 scap pull-ups
10 slow dead bugs
Then...
1 min row - easy
10 bootstrap squats
10 inchworm push-ups
Then...
1 min row - hard
10 jumping squats
10 rope hanging knee raises
10 empty barbell push press
Then...
30 sec row - sprint
5 empty barbell thrusters
3 strict pull-ups
1 rope climb
02092025
For time:40/30 cal row
40 thrusters 45/35 lbs
4 rope climbs
30/25 cal row
30 thrusters
2 rope climbs
10/8 cal row
10 thrusters
1 rope climb
Lifting
Take 15min to build to a heavy single back squatCool Down
1 min banded lat stretch1 min single leg saddle pose stretch