DAY 4 Get Real Mo’links:

A word from our Fearless Leader O Coconut! Yes Pasta (sorta)

Weekly Warm-up

Mobility: Band Chest Stretch  – 90-120sec/side Check it here (at about 2:18)

2 Rounds:

  • 15-20 Scapular Push Ups with controlled tempo
  • 15 Band Pull Aparts
  • 10 X-Band Walks/side
  • 10 Overhead Squats
  • Part 1:

    A1. Press 4 x 8 [3011] – rest 60sec A2. Chin Ups 4 x 4-8 [3010] – rest 2mins

    Part 2:

    4 Rounds for Time:

    • 10 Heavy Dumbbell Thrusters
    • 15 Burpees
    • 50 Double Unders
    • Rest 2mins

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