5/20/23

Warm up

1/4 mile run

20 second active hang

20 second plank

20 second wall facing squat hold

2 rounds of

5 negative pull ups

10 negative push ups

15 negative banded squats

Conditioning

ABx4

A-AMRAP4

5 cal bike

10 wall ball

15 push ups

B-AMRAP4

100 meter run

8 high swings 53/35

6 pull ups