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Friday, August 16th

in Fitness, Workout of The Day

Workout of the Day

A. 3 Rounds
Alt DB Incline Bench x 16-20 Reps
rest 30sec
BAnded Tricep Push Down x 30 Reps
rest 30sec
Strict Toes to Bar x 6-8 Reps *eccentric for 3 count
rest 30sec
Hip Cars x 2-3 Reps Each Leg

Teams Of 2 Complete:

AMRAP 20

100m Run
20 RKBS
100m Run
20 Sit Ups
100m Run
20 Hand Release Push Ups
100m Run
20 Alt DB Snatch
100m Run
20 Goblet Squats

530PM Dynamic Upper Conjugate

Shoulder Tap x 150

2 Rounds
Banded Lat Pull Down x 20
Bear Crawl x 20m

2 Rounds
Banded Pull Apart x 20
Cap Cars Shouldter int+ext Rotation x 3 ea arm

5 Monster sets, rest 90sec after Plank Saws
Incline DB Press x 8-10 *hold bottom of last rep for active 10 count
+
Axel Bar Floor Press x 6-8
+
Ring Plank Saw x 6-8

AMRAP 12

Strict Pull Up x 5/3
DBL KB OH Carry x 50m
DB Renegade Row Bear Crawl x 10m

2 x 5 Passive Range Hold for shoulder internal rotation (5s Holds)