Monday, 10/19
October 18, 2020
Wednesday, 10/21
October 20, 2020

Warm Up

3 Rounds

6 Spider Lunge w/ reach up

6 Dolphin Push Ups

6 Pause Hip Bridges

6 Hanging Scap Retractions

Strength

Floor Press (25 Minutes)

Prep:1×5 w/bar, 3×5 working up

Work: 4×5 at same weight, 15 Band Pull Aparts after each work set

Met Con

10 Rounds for Time (15 Min Cap)

5 Strict Chin Ups

10 Push Ups

15 Ab Mat Sit Ups

*Scale Chin Ups to 5 bar in rack rows (make as challenging as possible for 5 reps)

Comments are closed.