12. Oct
seated wall angels w/ leg’s crossed x 15
bottoms up press x 10/side
single arm (child’s pose) reach/ext. rot./elevation x 5/side
lateral squats x 10/side
goblet squats x 10
then
A.1 Back Squat; 50×5, 60×5, 70x5x2
A.2 Weighted pull up x 3-5 x4 sets
+
“triple lindy”
5 rounds
12 DB thrusters
9 pull ups
6 burpees
100m sprint
rest 60 sec. bt. rounds
*choose appropriate db thruster weight, but should be unbroken each round. Think of this as five sprints with a rest between each set.
Closer (optional)
v-ups x 10
seated twist x 20
vertical toe touches x 10
x2 rounds