Burn – Monday 9/30

Last day of the push/pull challenge. So many people have been doing their daily reps. Hope you have had fun with it and it has helped a little along the way.

3 rounds
:30 AB
20t walking lunges
10 sit-ups

Burn Strength
14 min EMOM
Evens – 15 goblet squats
Odds – 12 plank hold DB slide throughs
Must hold a plank for the remainder of the minute after you finish the slide throughs

Burn WOD
400m run
30 weighed sit-ups
20 DB step-ups
400m run
20 weighed sit-ups
20 DB step-ups
400m run
10 weighed sit-ups
20 DB step-ups
*single DB for the step-ups

1. Bodybuilding – 3 or 4 rounds
10e half-kneeling DB press
15 GHD back extensions
20 GHD sit-ups
1:00 OH plate hold
2. Banded work – accumulate 100 each
Banded ab pull-downs
Banded woodchops
3. Gymnastic endurance
A. T2B – 5×10
B. C2B – 5×10
Both A and B must be done as unbroken sets and AFAP. This has been a 5 week program.
4. Engine building – 6/8/10 minutes (add to last weeks work)
Evens – 12/10/8 cals AB
Odds – 15 burpees
5. Unilateral work
3 rounds of UB sets
10e SA DB bench press
10e SA ring rows

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