Menu
Bike, Row or Run:
3-5min
2xs:
10 Spiderman
6 Goblet Squat
10 Sky Reach
3ea Alt. Goblet Lunge
10 Straight Leg Sit Ups
6 Kip Swing
10 BB Front Squats
5 Front Squats (light)
3 Front Squats (moderate)
3 Front Squats (moderate to heavy)
1 Front Squat (heavy single)
www.sweatpanda.com
For Time:
60 T2B
Goal: Just get it done
Notes: Each time you drop complete 7 Burpee. Stop if you drop more than 12 times.
Same for Front Squat
Sub 50 Hanging Knee Raise and 4 burpees for the midline piece
DB Squat 5 x 8-12 reps depending on the loading you have available
5 Rounds
10ea Split Squat + :15sec Hold
10 Windsheild Wiper
Sub V-Ups or V-Tucks for Midline.
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
Post Work:
200 Banded Leg Curl
200 Seated Calf Raises
