Monday Funday

 

Warm up 

10 alternating lifts from bird dog in plank…. do knees for scaled

10 supine alternating toe touches

2x banded walks for hips

2 min squat hold on rig …. moving side to side for ankle release  

ball release for pec and stretch on wall 

Strength

Romanian split squats 5×5

back foot on low box… knee touch ab matt    AHAS for 5

10 ps partner toss Mb rotation or use wall outside without partner

For time:

21 bench presses
21 strict  side to side chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict  chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict  chest-to-bar pull-ups
Run 800 m