Day 35 Thursday Oct 23
Reminder:
*Please don't fluff off these warm-ups- I know when you do and it hurts that you're throwing away valuable marks.
■Training logs: Catch up / keep up *even if it's late it's still worth some marks.
■Assignments: TBA
...

Warm up:
■Run 2 minutes + skip 2 minutes
■2 x [5 inchworms + 5 lunge steps + 5 C-skips each leg]
■Posterior deltoid band stretch
■Mobility: shoulders and hips
■Stretch, bands, rollers as necessary
Strength component: Bench press
■3 x 8 @ 70%
■Between sets: 5 single arm lawnmower rows each hand + 3 pull ups

Met-Con WOD:
Complete 2-3 rounds of the following with a partner:
■1 minute jumping jacks
■10 push ups
■20 mountain climbers (add push up for a challenge)
■High knees, butt kicks back
■20 weighted lunge steps
■10 triceps push ups (diamond grip)
■30 second plank
■20 sit ups (do 5 of these as sit-to-stand for a challenge)

Finisher:
■2 x 20 BOSU jacknives

WOD: 2 minute plank
Medicine ball volleys 150 times
25 lb curls 15 each arm (375 lb each arm)
bench press 100 lb 10 times (1000 lbs)