21/05 – No Name
May 20, 202423/05 – Grace
May 22, 2024WARM-UP –
3:00 Air Bike
-into-
6:00 AMRAP
• 10 Banded Pass Throughs
• 5 Elbow to Floor Stretch with Rotation (each side)
• 5 Hang Power Snatches
• 5 Overhead Squats
WORKOUT PREP –
2 sets:
• 5/4 Calorie Air Bike (build in pace)
• 2 Overhead Squats (build in weight)
WORKOUT –
Bene Gesserit
Freedom (RX’d) 20min
6 rounds:
• 12/10 Calorie Air Bike
• 12 Overhead Squats (34/25)
CORE WORK
4 sets:
• 15 Strict Hanging Leg Raise
• 30m Single DB Overhead Carry (Left– heavy as possible)
• 30m Single DB Overhead Carry (Right)
• :30 sec Side Plank on Forearm (each side)
• *Rest 2:00 b/t sets
MOBILITY –
• 1 min Barbell Quad Smash
• 1 min Couch Stretch
• 1 min Trap Smash
