Monday September 21st

It does not have to be anything complicated. It can be as simple as boiling eggs for a quick snack or meal. Or cutting up veggies for snacks

General Warm-up:

Bike or Row 2 minutes.

Mobility:

Lax Ball Shoulders – 1 minute per side, Banded Lat Stretch – 1 minute each side.

Warm-up 2:

AMWUP 5 – 5 Scap PU/RR, 20 Mountain Climbers, 10 Bird Dogs, 10 Supermans.

Part 1:

Weighted Pullups 1-1-1-1-1-1, Strict Pullups 3-3-3-3-3-3, Banded Pullups 5-5-5-5-5-5, Ring Rows 7-7-7-7-7-7. Rest 2 min.

Part 2:

10-20-30-40-50 reps of Bike, RKBS.

RX 62+/44+, L2 53/35, L1 44/26.

Scale:

Row = 14,28,42,56,70

Cooldown:

Roll Quads & Lats.

Notes:

Choose best option on Part 1. Part 2 will be a grind in later rounds, keep consistent.