Tuesday – 11/7/17
Warm-Up
-Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps
-Prone T’s from bench x 20 reps (every 5th rep hold for 5sec)
-Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th rep hold for 5sec)
-Side lying Internal Rotations x 30 reps w/ 2.5-5lb plate
+
2-3 sets of:
Bench Press and DB rows warming up to starting weight below
Workout
A1. Bench Press w/ pause at bottom; 3-4 reps x 4 sets; rest 45sec
*Build to a tough 3 reps
A2. Single Arm DB Row (heavy); 6-8 x 4 sets, rest 45sec
*Both feet on ground and 1 arm on bench for balance.
B. Choose an option below:
B1. Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders
B2. Complete as many rounds as possible in 12 minutes of:
3 Pull-Ups (strict or kipping)
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Dips