Sun Sep 14

Train/Move
For Time (26 min cap):
5 Minutes Cardio of Choice
80 Abmat Sit-ups
4 Minutes Cardio of Choice
40 Bent Over Rows/Ring Rows
3 Minutes Cardio of Choice
40 Dead Bugs
2 Minutes Cardio of Choice
40 Weighted Reverse Lunge + Step-up
1 Minute Cardio of Choice
40 Dumbbell Power Cleans

Warm-up

3 Rounds:
1 Minute Cardio
8/8 Split Squats
10 Good Mornings
10 Plank Shoulder Airplanes

Cash-out

Every 1 Min x 4 Sets:
30s Wall Sit

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Stimulus

Train/Move: Cardio of choice here can be run, bike, or row. If you are running, estimate distances to be 1000m, 800m, 600m, 400m, 200m. Bent over rows and dumbbell power clean weights should be the same (light weights).