Sunday, January 28, 2024
Capacity Sunday
Minute 0-10:00
machine of choice
:30 tough pace
:30 easy pace
minute 10:00-15:00
amrap
10 lateral banded steps
10 kb guerilla rows
20 prone hamstring curls
minute 15:00-20:00
450m run
30 devils press, 45/25#/h
450m run
minute 20:00-30:00
500m row
30 moderate load db bench press
500m row
minute 30:00 - 40:00
slow controlled amrap
10 db hinged rows
10 banded pull aparts
10 nordic curls
:30 wall sit
:30 plank walks [elbows to hands w/ limited movement]
minute 40-45:00
flush on machine