Weekly Warm-up 2mins @ 75% effort: run, row, skip airdyne

2-3 rounds:

  • 15 wall slides with 3 sec pause at bottom
  • 10 good mornings
  • 10 bodyweight squats with band around knee

Part 1 "Fran" 21-15-9 - Thrusters - Pull-ups

Part 2 B1. Pendlay Row 5x10, rest 20sec B2. back fly 5x10-15, rest 60-90sec

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