Monday 09/13/2021

WARM UP

EMOM 8 (2 Rounds)

Min 1) :40 sec Banded Glute Bridge

Min 2) :40 sec Hollow hold / or / Armadillo Hold

Min 3) :40 sec Shoulder Taps

Min 4) :40 sec PVC Overhead Squat Hold

STABILITY

EMOM 8 (2 Rounds)

Min 1) 15 90/90 Press

Min 2) 10 Rings Row (2 Sec hold at top)

Min 3) 10 Snow Angels

Min 4) 3/3 Single Arm DB Shoulder Press (Using Tempo: 1-3-1-3)

WOD

“D.R. Prep”

Every 3 min for 18 min (6 Rounds)

15/10 Cal Echo Bike

10 Burpees

*Target time for every round = 1:15-1:30.

*Time Cap for every round = 2:00.

*For athletes who have previously completed “Death Race” find your average time per round, and aim to perform each round 15-20% faster.