Thursday, 3/18
March 17, 2021
Programming Preview: Week of 3/22
March 21, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Alt Samson Lunges
6 Dolphin Push Ups
12 Pause Squats
Prep (6 Minutes)
1×5 Front Squats (bar)+5 Strict Hanging Knee Raises
2×3 Pause Front Squats (working up)+6 Single Arm DB Rows+6 DB Floor Press (working up)
1×6 Pause Front Squats+3 Strict Knees to Elbows+6 DB Floor Press
Met Con
Every 4 minutes for 24 (6 Rounds)
6 Pause Front Squats
12 Single Arm DB Rows (6/side)
6 Strict Knees to Elbows
12 DB Floor Press
Accessory Work
3 Rounds
:30 DB Zottman Curls
:15 Rest
:30 DB Front Rack Lunges
:15 Rest
:30 Band Tricep Press Downs
:15 Rest
