11/11/20 - Wednesday
Indoor Class:
A1) Shoulder Press 5x3
*Start at 70% of 1RM Shoulder Press and work up
A2) Bar Hang 5x:30-1:00 or DB/KB Upright Rows 5x10
B) AMRAP 10
4, 8, 12, 16, 20...Climb the ladder
2x Double Unders or 3x Single Unders
Single Arm DB Push Press (switch arms halfway through each set)
DB OH Lunges (switch arms halfway through each set)
T1- You pick the weight
T2- 45/30
T3- 50/35
Competitor- 70/50
Outdoor Class:
A1) Shoulder Press 5x3
*Start at 70% of 1RM Shoulder Press and work up
A2) DB/KB Upright Rows 5x10
B) AMRAP 10
4, 8, 12, 16, 20...Climb the ladder
2x Double Unders or 3x Single Unders
Single Arm DB Push Press (switch arms halfway through each set)
DB OH Lunges (switch arms halfway through each set)
T1- You pick the weight
T2- 45/30
T3- 50/35
Competitor- 70/50
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
Banded Foam Roller Pass Thru (against the wall) x20
Foam Roll T-Spine/Lats 2:00
Cat/Cow x 20