Tuesday – 4/17/18

Warm-Up
3 sets: (5min)
Forward crawl + Lateral crawl – 10’/each
Downward Dog x 5
Tricep stretch side bend x 5/side
+
Bench press and Single arm row warm-up (5min)

Workout
A1. BB bench Press; 20 reps x 3 sets, rest 60
A2. Standing 1-arm Banded Row; 15/arm x 3 sets, rest 60

B1. Half kneeling Rotational ball slams (Right side); 10/side x 3 sets, rest 30
B2. Half kneeling 1-arm DB Arnold Press (Left Arm); 6-8/arm x 3 sets, rest 30
B3. Half kneeling Rotational ball slams (Left Side); 10/side x 3 sets, rest 30
B4. Half kneeling 1-arm DB Arnold Press (Right arm); 6-8/arm x 3 sets, rest 30

Choose an option below:

C1. AMRAP in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Single Arm DB Push Presses (6/arm) (55/35 lbs)

-OR-

C2. AMRAP in 12min of:
4 Strict pull-ups
8 T2B
12 Single Arm DB Push Presses (6/arm) (35/20 lbs)

Optional Accessory (after class)
A1. DB lateral raises; 20 reps x 4 sets
A2. Hammer curl (thumbs up); 10/arm x 4 sets
A3. Banded Face pulls; 20 reps x 4 sets