Wednesday- October 3rd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Push Ups x 10 with slow descent *Quad Pulls

"RELOAD WEEK"

A. 3 Rounds: 15 minute CAP

1- Supine Ring Rows x 10-12 Reps @2111

2- Nose-to-wall Handstand Hold x 60 seconds

3- L-Sit or Hollow Hold x 60 seconds (accumulate the time if you're unable to maintain this position unbroken)

B. “Dumb Down”

AMRAP 15:00

15 Toes to Bar

12 Dumbbell Reverse Lunges (35/25)

9 Dumbbell Clean and Jerks (35/25)

C. Buy-out Quad Smash with foam roller, PVC, or Barbell x :60 each

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