Thursday 03.23.2023

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Heidi & Jenny slaying 23.3 under the stoic gaze of Arbiter Shannon, YESSSSSSSS!

Warm-up Drills
I. Row 2:00 or 35kcal
II. 2 Rounds of 10 x Air Squats, 7 x Push-ups & 15 x Hollow Rocks
III. Dynamic Drills
III. Mobility (Seal Stretch, Pigeons, Seated Straddle, Child’s Post, Bands)

Impact/Focus: Bench Press
Warm-up Sets/Reps x 6:00 building to the best starting weight possible for the following working sets/reps.

Every 2:30 x 6 Rounds Total
Bench Press x 5-5-3-3-1-1

*Climb weight across sets as able.

Post scores to comments.

“Low Rider”
For time
5-10-15-20-25-30 x reps/kcal of

Wallball (20/14lbs to 10/9ft tgt.)
Row (Kcal)

Post scores to comments.

Samy Daghir

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