Friday August 14th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warm-Up:

400m Run.

Mobility:

Banded Lat Stretch – 1 minute per arm, Up Dog to Down Dog – 10x.

Warm-up 2:

AMWUP 5 – 10 Banded Rows, 10 Band Pull Aparts, 10 Reverse Crunches.

Part 1:

10,10,10,10 of Bent Over DB Rows. (10R/10L)Building to a Moderate weight, Rest 2 minutes

Warm-up 3:

2 Rounds of 3 Pullups/RR, 5 Burpees, 7 Situps. Part 2:

Part 2:

“Bondy”

AMRAP 20
6 Pull-Ups
11 Burpees
24 Sit-Ups.
Wear a Weight Vest (20/14 lb)

Scale:

PU => RR

Cooldown:

Up Dog/Down Dog – 1 minute

Notes:

British Hero WOD. Part 1 is to a moderate weight only, should be no struggling. Part 2 will require some pacing, 20 minutes is a long WOD. Keep steady and move with purpose. If wearing a vest plan accordingly.