Wednesday 9/19
Warm-up Foam Roll Lats + Triceps
T-spine Ext x10
Side lying Windmill x 5/side
+
Back to wall shoulder flexion x 10 reps
Shoulder CAR x 5/side
Pec Stretch x 5/side
Wall Slide w/lift off x 5/side
+
2 sets
Banded Pull aparts x 20
Banded W's x 10
Banded Rows x 20 Strength A.1: Single Arm Overhead Walking Lunge (4 x 50' per arm) Foucs on locked out arm, good OH positioning A.2: Bent Over Dual Kettlebell Row (4x8/side; 4020 Tempo) Metcon (AMRAP - Reps) Tabata Pull-ups
rest 1 minute
Tabata Thrusters, 45/35
rest 1 minute
Tabata Ball Slams
rest 1 minute
Tabata Lunge Jumps
Score is total reps. Keep a running total or write down each tabatas score and add them up at the end. Extra Work 1) Accessory
A1. Single leg barbell good morning x 5/side x 4
A2. Tricep ext. x 8-10x 4
2) Gymnastics
Strict false grip ring pull up 3.2.1.2.3 – each set is done on the minute
or
Strict ring muscle up 2.1.2.1.2 – each set is done on the minute A.1: Split Stance Good Morning (4x5/side) #workoutoftheday
