09/19/21: Sunday

Today’s Workout

Warm Up

• 2 Sets
  • 5 Sumo Inchworms
  • 10 Thread the Needle (in Groiner)
  • 15 Infant Squats
  • 20 Scap Pull Ups
• 3 Sets
  • 6 DB Thrusters
  • 3 Burpees

Conditioning 

• “Burp-Th, Life and Death”
  Every 2 min. for 6 Rounds – 1:30 Time Cap
  • 15 Unbroken DB Thrusters
  • 12-15 Burpees
• Rest 4 min.
• “Death By”
  • Strict Pull Ups (80-90% of 5 RM -if weighted or same bands as 5 RM)
    ***if capped before min. 7–work up to 30 reps***

Accessory
3 Sets

• 12 Isometric DB Hammer Curls
• 12 Elevated Tricep Push Ups
• 12 Supinated DB Curls