Weds, 9/14- The Barking Crab






Your Tuesday Workouts-


Group Fitness:

1) 1 +1/4 Back Squat

x4 @ 8 RPE, Repeat to 9

Ab Wheel

x 8 @ 8 RPE, Repeat to 9

Individual Design Work

3x As Prescribed


2) 16 min

4 min Row

5 Hard, 5 Soft, 10 Hard, 10 Soft


4 min AMRAP

4 DB (Wo)Manmakers

20 DU/40 HS


3) Soft Tissue

Quads

Calves

Glutes



Masters:


1) 1+1/4 Goblet Squats

3x12

Individual Design Work

3x As Prescribed


2) AMRAP Time Remaining

1 min Cardio @ Light

1 min Cardio @ Fast

12ea Half Kneeling Band Pull Aparts

12ea Landmine Press

12ea DB Box Step-ups



Oly


1) Hang SN (ATK) + OHS- 5x2+1

2) Clean+ FS - 5x2+1

3) Split Jerk- 5x2



Your Monday Results-




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