Monday 07122021
Warmup
Core -
Tabata
bird dogs
Dead bugs
Strength
Pause back squats :02
2+ 2 70
2+2 75
1+2 80
1+2 85
1+2 85+
Wod
30-20-10
Cal row
HSPU
Rest2:00
24-15-8
Bike
30-20-10
Shoulder to oh 135/95
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See AllWARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4
1330
WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly
1640
WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo
1590