Saturday 10.10.20

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

Barbell Bent Over Rows
4-5×8

Notes:
4-5 sets of 8 reps. These are from the hang, so the barbell should not touch the floor at the bottom as they would in a Pendlay Row. Use a prone or supine grip, lifter’s choice.

METCON

AMRAP 10:00
6 Kipping Pull-Ups
8 Burpees
12  SA Suitcase DB Reverse Lunges

Rest 5:00

EMOM 10:00
A: 1:00 Row, cals
B: 1:00 Plank

Notes:
KPU: 6 kipping / 3-6 Strict / 6 banded / 6 Self Assisted
SCLG: 12 Total lunges. Use a very heavy Dumbbell or Kettlebell and alternate arms per round.
EMOM: Perform each movement all the way to the minute mark. You can only switch stations after the minute has ended. The Row or Bike Monitor will stay on during your planks, your score is total cals accumulated.

Don’t forget to check out 9am Pilates Happy hour prior to your @ Home workout!

METCON

5 Rounds of :40 Work/:20 Rest
1. Single Arm DB/KB Thrusters (:20ea)
2. Low Box Runners
3. Tuck Ups
4. Low Box Runners
5. Russian Twists
6. Low Box Runners

STRENGTH

A1. Single DB Skull Crushers
4 x 12 – 16 Reps

A2. Single DB Bicep Curls
4 x 12 – 16 Reps

*If your weight is light, you can perform both movements as single arm exercises.