Congrats to Cory on being another graduate of the On Ramp Program…
First Workout of the Day: Run 200 m then: 15-12-9 of: Squats/Push-Ups/Body Row/ Finish with 200 m Run

Time a Month Ago: 9:10
One Month Later: 6:05

Good Job and Welcome Aboard!!

Dynamic/ Mobility: 5-7 Minutes of the following movements:
Lunge and Twist
Frog Stretch
Cobra Stretch
Calf Sits

More Dynamic Mobility: Complete 1 Round of the following:
Shoulder Opening Drills

Workout of the Day:
A. Max Effort Black Box Strength WOD
Push Press 5-5-5-3-3-3
Rest 2:00 Minutes
B. Benchmark Row: 500 m Row-Change damper setting from last time
Rest 3:00 Minutes
C. 7 Sets of the following movements:
9 Pull-Ups: Advanced: Chest to Bar
Intermediate: Chin Over Bar
Beginner: Choose a Band or Body Rows
9 Thrusters: Advanced: 115/85
Intermediate: 95/65
Beginner: 65/45
Rest 90 seconds between each set