Friday 10/14

WORKOUT for Friday 10/14/2022

establish a deadlift max, then

“CGO 22.1″
AMRAP in 15 minutes:
3 wall walks
12 dumbbell snatches, 20/35/50lbs
15 box jump overs, 12/20/24”

Post results to whiteboard!

ENGINE for Fri 10/14

4:00 on, 1:00 off
– prowler push & pull
– running single unders
– ECHO bike
– rower

BODYBUILDING for Fri 10/14

4-5 rounds
10 hang muscle clean
12 Gorilla row
:30 rest

3-4 rounds
15 high pulls
20 Chinese lateral raise
1:00 rest

2-3 rounds
max chin-ups
max ring rows
max barbell bicep curls
rest as needed

GYMNASTICS for Fri 10/14

“ANNIE” then

handstand, headstand, and shoulder stand practice

WATCH: