2.26.20

A. Warm Up

Scapular Strength Isometrics

4 sets NFT

25-50 second Wall Facing Handstand Hold

25-50 second Passive Ring Hang

*Single Arm Hang For Coaches challenge

B. Strength

3-4 sets of the following superset

Strict Bar Dip

Up to 5 reps @ 3030 Tempo

Strict Pull Ups*

8-12 @ 10X0 Tempo

*4-6/arm Single Arm Rope Pull Ups for coaches challenge

C. Conditioning

12-15 minute EMOM

1st – 40 seconds Row

2nd – 15m Dumbbell Bear Crawl

3rd – 12 Dual DB Push Press***

*Choose to go 4 or 5 rounds based on your timing for the session and how your body is feeling

**Build your pace on every set on the cardio piece

***6-8 Devils Press for coaches challenge

****Record DB weight and total meters rowed

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike