Tuesday – 3/27/18

 

Warm-Up
Arm/elbow circles x 10/each
Tricep stretch side bend x 10/side
Downward Dog x 10
+
3 sets:
Barbell Bench Press w/ pause (increasing load each set) x 5 reps
Ring Row w/ pause x 5reps
Hanging Knee Raise x 5 reps

Workout
A1. Bench Press w/ pause; 8-10 reps x 4 sets, rest 45sec
A2. Banded Pull-Aparts; 15-20 reps x 4 sets, rest 45sec
A3. L-Sit Flutter kick (from box); 30sec x 4 sets, rest 45sec

B. In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 10 Chest to bar + 10 MB or Sand Bag ground to over shoulder
Station 3 – 100′ Heavy Farmers Walk
*The goal of this segment is to learn how to cycle Pull-Ups efficiently and to accumulate repeatable sustained efforts. Choose a pull-up number that you can repeatedly finish within 90sec.

Optional Accessory:
A1. Alternating DB curls; 6-8/arm x 4 sets, rest 45
A2. Rolling DB extensions; 10-12 x 4sets, rest 45
A3. 6 – Strict Toes-to-Bar + 6 – Kipping Toes-to-Bar; x 4 sets, rest 45