M:
20 MIN AMRAP
8 Hand Release Push Ups
8 Strict Pull Ups
Run 200m
Mobility Work:
- Banded Pidgeon 2 mins per leg
- Banded Spider Lunge T Spine Rotations – 1 min in spoder stretch then 10 rotations per side
- Couch Stretch 2 mins per leg
- Wall T Spine Stretch 2 mins
- PVC Prayer Front Rack stretch 2 Mins
- Shoulder CARS
Program Notes:
This is a stand alone challenging workout. Continuous movement is the aim so manage your reps wisely. If you are feeling like you want some extra upper body
strength work this is a good one to attend.
If you are feeling tired from the week then it is probably best to either scale this workout down or
take a complete rest day.
Scaling
Push ups can scale down to rack push ups. Pull Ups can be banded. Running can be biking or rowing.