Wednesday – SL Int + Upper Assistance ECC + CF Tester
A. Single Arm DB OH Walking Lunge, 25ft/arm x 3 sets, 1 min b/t arms
B. Palms Facing DB Bench Press on Swiss Ball @ 40×0, 8-12 reps x 3 sets, 1:30 min –https://www.youtube.com/watch?v=W7zYhU4i4kQ
C. DB Bent Over Rows @ 20×1, 20 Alternating reps (10 reps/arm x 2 sets, 1:30 min
D. For Time:
9 Wall Balls @ 15/20bs to 9/10ft
9 Shoulder to OH @ 65/95lbs
35 Du’s/50 Single Unders
15 Wall Balls @ 15/20lbs to 9/10ft
15 Shoulder to OH @ 65/95lbs
35 Du’s/50 Single Unders
21 Wall Balls @ 15/20lbs to 9/10ft
21 Shoulder to OH @ 65/95lbs
35 Du’s/50 Single Unders
*12 min time cap
D. For Time:
9 Wall Balls @ 15/20bs to 9/10ft
9 Shoulder to OH @ 65/95lbs
35 Du’s/50 Single Unders
15 Wall Balls @ 15/20lbs to 9/10ft
15 Shoulder to OH @ 65/95lbs
35 Du’s/50 Single Unders
21 Wall Balls @ 15/20lbs to 9/10ft
21 Shoulder to OH @ 65/95lbs
35 Du’s/50 Single Unders
*12 min time cap
BootCamp:
Wednesday
A1. Glute Bridge Alternating DB Bench Press (Top Down), 10 reps x 3 sets, 1:30 min – https://www.youtube.com/watch?v=RV4rQcOILIg
A2. Barbell Bent Over Rows @ 40×1, 8-10 reps x 3 sets, 1:30 min
B. AMRAP in 5 minutes – Turkish Get Up @ 16kg/arm – fitness test
C. AMRAP in 15 minutes – teams of 2
18 Cal Rowing
15 Burpees on to Plate 25lb
9 DB Front Squats @ 20lbs/arm
B. AMRAP in 5 minutes – Turkish Get Up @ 16kg/arm – fitness test
C. AMRAP in 15 minutes – teams of 2
18 Cal Rowing
15 Burpees on to Plate 25lb
9 DB Front Squats @ 20lbs/arm