Warm-Up | Fitness
Two sets of:
Jump Rope x 60 seconds (may use this time to practice double-unders)
Dumbbell Waiter’s Carry x 50ft per arm
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Three sets of:
Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
(rest 5 seconds between 15 seconds of work)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Thrusters
10 Burpees
10 Toes to Bar or 20 V-Ups
85/14
105/14/
120/15
5+4 35dbs /ttb
A.
Performed Bulgarian BB front rack with 95#
B.
4 rounds even. Sluggish today
A. Split squats 35#/55/75
Pull ups 8/10/10
B. 3+ 20 with 35# dbs
B. 3+4
B: 3 rounds 2 reps RX
A: 75 lbs. 11 pu; 10 pu; 7 pu