01/09/21: Saturday

Today’s Workout

• Warm Up
  • 2 Sets
    • 10 Banded Pass Throughs
    • 15 External Rotations
    • 20 Pull Aparts
    • 30 Glute Bridges
  • 10 Push Ups + Shoulder Taps
  • 20 KB Deadlifts
  • 10 Russian Swings
  • 10 Push Ups + Down Dog
  • 10 American Swings
  • :20 Handstand Hold

• Strength
  3 Sets
  • 10 Bench Presses (70%+ of 5 RM)

• Conditioning – “American Hyper”
  4 Rounds
  • AMRAP 3
    • 10 American Swings
    • 5 Strict Handstand Push Ups
  • Rest 1:30

• Accessory
  • 3 Sets
    • 10 Press Ups
  • 3 Sets
    • :20-:30 Ring Support Holds (Top + Bottom)
    • Rest as needed