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WOD Monday October 21st 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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