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Warm up-yoga floor mat flow
Dynamic/Skill-pull ups and Shoulder work -active partner pull ups -15 cross over symmetry -5 small scapula plank plus on floor -1 sled push (just 1 direction) 20 MIN AMRAP A1) 8/8 DB Lateral Step overs THEN 8/8 Renegade rows (heavy-ish) A2) Inverted BB Row 3-5 or 3-5 pull ups A3) GHD Sit ups (Ability Level) A4) 6-8 DB/SB or Bench Press A5) 30 cal row bike, or 40 cal rower, or 400 m run
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Warm Up
yoga floor mat flow Dynamic/Skill-pull ups TEST PULL UPS Then do 1 interval turf shuffle 10 thread the needles/side 5 TRX reverse flys RETEST PULL UPS STRICT 20 MIN AMRAP A1) 8/8 RFE Lunges with weight -different weights than last week) A2) Inverted BB Row 3-5 A3) LIGHT db plank reach throughs A4) 8-10 DB Chest Press A5) 20 cal row *Bonus 1 pull up after each round |
ProgrammerChris Giesking Archives
September 2017
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