WOD Monday October 21st 2019

October 21, 2019

WOD Monday October 21st 2019


A.) mobility
:60 seconds sink mobility
:60 seconds banded pec stretch
:60 second lat smash


B.) Warmup: 2 rounds of
200 run
5 burpees
5 pushups
5 burpees
5 pull-ups


C.) E3mom x 15 (5 sets)
15 bench press
(Warm up to 50-60% and work sets across)


D.) 5 rounds for time:
200m run
12 pull-ups
15 ring dips
(Scale as needed)


E.) 3-4 sets of
DB bicep curls x12 reps
Superset with banded tricep pulldowns x15
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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