Thursday02112021
30 min Stretchy stretch!🤸🏾♀️
Optional Active Recovery
EMOM 20
1st - Bike at Recovery Pace
2nd - 0:30 Side Plank Each Side
3rd - 10 Supinated Grip Barbell Curls + 10 Strict Press (45 / 35 lb)
4th - 0:45 Sandbag Bear Hug Hold
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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
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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
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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
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