30. Sep
3-5 minutes of workout prep
*banded good mornings x 30
*skater squats x 12/side
*theraband work
*scap pull ups x 10
then
A1 Incline Bench Press x 6×5 sets, rest 20 sec.
A2 ball slams; 30# or rope x 30 sec. x5 sets, rest 20 sec.
A3 seated box jump x2 x5 sets, rest 60 seconds
+
4 minute amrap
10 box jumps, 24/20” with step down
20 air squats
~rest 2 minutes~
4 minute amrap
1 legless rope climb
15 hollow rocks
~rest 2 minutes~
4 minute amrap
20m seal walk
3 L-sit pull ups