Monday 11/14/2022

STABILITY / / WARM UP

AMRAP For Quality 7 min

10/10 Single Leg Split Squat

15 Double DB Sumo DL

:30 Hollow Hold / / Tuck Hold

:20/:20 Coppenhagen Plank / / Side Plank

WORKOUT

EMOM 20 (5 Rounds)

Min 1) 12/9 Echo Bike

Min 2) 15+ KB Swings 53/35

Min 3) 15/12 Cal Row

Min 4) 15 Box Jump Over 24/20”

*Coaches note: Push the pace on the machines, ensure box jump over & KB swings are “active recovery” movements!

CASH OUT (More Chad 100x Prep)

AMReps 10 Min

Max Rep Box Step Up 20”

(Come take on Chad 1000x THIS Sunday during Sunday Open gym at 10am!!)