Blog Search

9/6/2021 – One Class Only at 4:30 pm

By: 0

Note: There will only be ONE class today at 4:30 pm

Warm up: 

2 rounds:

  • 1 min Row
  • 10 Band Face Pulls + 10 No Money + 10 Band Pull Aparts + 10 Pass Throughs
  • 30-40 sec Close Grip Bar Hang

then

2 rounds:

  • 10 DB Side Plank Rotations/side
  • 10 Tricep Openers
  • 5 Supine Med Ball Chest Toss

Strength:

  • Bench Press 4×7 – increase weight from last week
  • Supinated Pull ups 4×5-10 – increase reps from last week

Accessory/Conditioning:

3RFT:

  • 200m Run/Row
  • 10 Hang Power Cleans
  • 10 Push Press
  • 200m Run/Row
  • 5-15 Dips
  • 10-15 Chest Supported Rows