Wednesday 4/9/25

2 sets for quality: 

1. 10 Alternating Spiderman Twists 
   
2. 10 Banded Good Mornings 
3. 10 ATY Raises 

Dynamic warm-up | 10:00
3 sets (Bike, Row, Shuttle): 

1. :30 easy pace 
   
2. :20 moderate pace 
3. :10 fast pace - Row, ski, & shuttle
4. Rest 1-minute

2 sets for quality: 

1. 10 Slow Band Pull-aparts 
   
2. 5-10 Hand-release Push-ups 
3. 10 Single-leg Toe Touches/leg 
4. 5-10 ring rows 

AMRAP 12:

• 100-m Single-DB Suitcase Carry (70/55lb)
  
• 7 Single-DB push Jerks (R)
• 7 Single-DB Push Jerks (L)

Post-workout accumulate:

• 2:00 Side Plank (R)
  
• 2:00 Side Plank (L)
  

Eat Better Tip:

• Plan each meal & snack for the day, on a piece of paper.
• Stick to your plan.
• Create your plan while standing naked while standing before the bathroom mirror.