Sunday, April 30, 2023

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