Monday, October 20 - Saturday, October 25
Monday, October 20
Warm-up: 15:00 AMRAP @ steady pace - 8 bench press (start light and build toward 60% 1RM) + 8 DB power clean (2 @ light weight) + 8 alt reverse Samson + 12 pvc pass through + 12 banded pull-apart
WOD:
In 40:00, complete 3 rounds @ steady pace (2:00 rest between rounds) -
20 bench press @ 60% 1RM or 6/10 RPE
20 cal row, bike, or ski
20 DB power clean (2 @ 50/35 or 40/25 or 30/15)
20 cal row, bike, or ski
20 alt goblet reverse lunge (50/35 or 40/25 or 30/15)
20 cal row, bike, or ski
Accessory:
Accumulate 30-50 prone Y raise, :01 pause @ top