Bank On It

Oct 21st, 2021

Category: Uncategorized

Bank On It

Jack

INDOORS

Warm Up
15|12 Cal Bike

-Then-

With Med Ball
-10 Around The World – Forearms On MB*
-10 Glute Bridges
-10 Single Leg V-Up with MB
-10 MB Squats w/ Press Out

*5 Each Direction – Can Modify on Knees

Mobility
Quad Mash
Shoulder opening

Strength
E2MOM12
Back Squat
3 Reps

WOD
2 Rounds
In 7 Minutes Complete
20 Toes to Bar
20|14 Calorie Bike
25 Wall Balls

Then AMRAP
Handstand Push-ups*

Rest 2 Minutes

*Rd 1 – Strict
Rd 2- Kipping

Schwinn = 30|21 Cal Bike

Level 2- 15 TTB, 16|12 Cal AB, 24|18 Schwinn, 20 WB
Level 1- 12 TTB, 14|10 Cal AB, 21|15 Schwinn, 15 WB
ADV – 30 TTB, 25|17 Cal AB, 37|25 Schwinn, 30|20 MB

Outdoors – Sub V-Ups for T2B and DB Push Press
Press for Kipping and Strict HSPU 2×50|35

Extra Work – Active Recovery
4 Rounds
800m Run
100ft HS Walk

ADV – 8 Rounds, Down and Back over obstacle

Scale to 50ft or 100ft Overhead dual KB Carry