Monday Pump Party

Feb 22nd, 2021

Category: Uncategorized

Monday Pump Party

Emily

Warm-Up
6-5-4-3-2-1
Squat Mornings
Push Ups*
Front Rack Lunges**

**each leg
*Clap em if you got em

Mobility
Shoulder Rolling*
Glute Rolling

*use a lax or double lax ball and a plate on the chest

Strength
E2MOM14
3 Overhead Squats

WOD 
12-10-8-6-4-2
Deadlift 225|155
Ring Dips
Alternating Pistols

Level 2 – 185|125
Level 1 – 135|95

ADV -275|185, 6-5-4-3-2-1 Muscle-Ups, followed by 6-5-4-3-2-1 Ring Dips

Extra Work
21-15-9
Bike Cals
Ski Cals

Rest 2 Minutes

9-15-21
Air Runner Cals
Rower Cals