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 – each set is done on the minute


Strict ring muscle up – each set is done on the minute A.1: Split Stance Good Morning (4x5/side) #workoutoftheday