06/25/21: Friday

Today’s Workout

Warm Up

  • 10 Groiners w/ T Spine
  • 5 Push Up + Down Dog
  • 10 Step Ups (Each Leg)
  • :30 Scap Pull Ups
  • 15 Pendlay Rows
  • 5 Push Presses
  • 10 Push Jerks
  • 10 Box Jumps
  • :30 Kip
  • 3-5 Chest to Bar Pull Ups

Conditioning –“Hickory, Dickery, Chalk”
AMRAP 20

  • 18 Box Jumps
  • 15 Shoulder to Overhead (rx: 95#|65#  crx: 115#|75#)
  • 12 Chest to Bar Pull Ups (sx: Pull Ups or Jumping CTB  crx: 6 Bar Muscle Ups)

Accessory
3 Sets

  • 15-20 DB Squeeze Press (Floor or Bench
  • 15-20 Tricep Kickbacks