12/30/21: Thursday

🚨🚨🚨6:15 (BH) & 6:30 (WF) PM classes are CANCELLED this week🚨🚨🚨


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Today’s Workout

Warm Up

  • 10 Banded Pass Throughs
  • 15 Face Pulls
  • 30 Pull Aparts
  • 15 Rotations
  • 10 Sumo Inchworms
  • 10 Scap Pull Ups
  • 15 Ring Rows
  • 10 Sumo Deadlift High Pulls
  • 15-20 Empty Barbell Bench Presses

Strength
Every 1:30 for 10 Intervals (Alt. – 5 each)

  1. 8 DB Bench Press Complex (1 rep = 1 bench press + 1 squeeze press)
  2. 20 Gorilla Rows (Alt.)

Conditioning – “A Wise In-Chest-ment”
For Time – 16 Time Cap

  • 10 Chest to Bar Pull Ups
  • 400 m Run (sx: 300 m)
  • 10 Chest to Bar Pull Ups
  • 20 Hand Release Push Ups
  • 400 m Run
  • 10 Chest to Bar Pull Ups
  • 20 Hand Release Push Ups
  • 30 Sumo Deadlift High Pulls (rx: 75#|55#)
  • 400 m Run

Accessory
3 Sets

  • 30 Banded Tricep Extensions
  • 15 Dual DB Hammer Curls