13 Jan, 2020
1.13.20
Metcon
Complete 3 sets of:
250/200m Row
8 Banded Triceps Push Ups (slow)
8 Banded Triceps Pull Downs
8 Hanging Scapula Retractions
8 Banded Pull Aparts
250/200m Row
8 Banded Triceps Push Ups (slow)
8 Banded Triceps Pull Downs
8 Hanging Scapula Retractions
8 Banded Pull Aparts
Dumbbell Incline Bench Press (Weight)
On an incline perform the Bench Press Movement with Dumbbells
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Deficit Kipping HSPUs (45/35lb plates)
6 C2B Pull Ups
12 Thrusters (95/65)
5 Deficit Kipping HSPUs (45/35lb plates)
6 C2B Pull Ups
12 Thrusters (95/65)
Metcon
Optional Extra Work
Complete 3 sets of:
20 sec Weighted Hollow Hold
Rest 15 secs
12 Forearm Leaning on Swiss B
Rest 90 secs
Complete 3 sets of:
15-20 sec L-Sit 15
Rest 15 secs
6 Swiss Ball Tuck Flexion + 6 Alternated Foot
(do this complex twice only SLOW & CONTROLLED)
Rest 90 secs
Compete 3 sets of:
15 DB Anchored Sit Ups (hardest possible with Ab Mat on your lower back)
Complete 3 sets of:
10 Prone Swimmers + WTY Stretch (slow and controlled)
Rest 30 secs
15 Supinated Grip Banded Pull Aparts (back in 2 secs)
Rest 90 secs
6(-1) DB Incline Bench Press
Rest 30 secs
4(-1) Wide Grip Weighted Chin Ups
Rest 2 mins