Tuesday, December 3rd, 2019
Published December 2, 2019
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Crossover Symmetry, Banded Stretching, rolling
Coach leads group through part A as warm up:
A. 0:00 – 7:00 – 7 minute AMRAP:
10 DB Upright row + 10 Deadbugs w/Plate Overhead alternating L/R (Video) + 15 second Single Leg Glute Bridge-up Hold L/R
Perform with the intention of activation, not an AMRAP for time, but for quality.
B. 8:00 – 17:00 – Every 1:30 x 6 sets:
5 x Pause Bench Press + 10 Alternating Dumbbell Plank Rows
Bench Press pause at the chest for 1-2 seconds each rep. Plank Rows are 5/side total, alternate arms each rep. Build each set.
C. 18:00 – 25:30 – Every 1:30 x 5 sets:
5/side Single Arm Z-Press + 10 Supine Bar Rows (video)
Scaled with feet on the floor, higher level of difficutly with feet elevated. Build on the Single Arm Z-Press. If you want to challenge yourself, put a plate on your chest for the Bar Rows.
D. 26:00 – 36:00 – Every 2:00 x 5 sets:
10 Seated Plate Overhead Tricep Extensions +
Side Side Plank + 10 Leg Lift L/R (video)
10 Bicep Curls
For quality, not for time. Scale reps as needed if you can’t get this done in 2 minutes. Pause at the top of the Row for a second on each rep. .
E. 36:00 – 50:00 – 4 minute AMRAP:
12 wallballs 20/14
rest 2 mins