Wednesday 10.28.20

D Day: Upright Rows / Curls

METCON

AMRAP 16:00
8 cals Air Bike
8 Kipping Pull-Ups
16 Tuck-Ups

Notes:
Aim for 5-7 rounds
KPU: 4-8 Strict or Banded / 8 Self Assisted (Pull-Up Grip)
Tuck-Ups: Modify to Sit-Ups or anchored sit-ups

ASSISTANCE

3-4 Sets:

A1: Supinated Standing Biceps Curls
8-12 full ROM + 4-6 lower 1/2 ROM

A2: Choose 1 movement:
1. 1:00e Side Plank
2. Seated DB Press or Bench Press
3. FFE Reverse Lunges (DBs)

Notes:
Choose a movement that rounds out your training based on the day’s you’ve come. FYI push-ups & 1/2 kneeling pressing are programmed for tomorrow

Warm Up

2 – 3 Rounds:
12 Alt Pike Toe Touches
12 Alt Around the World
:30 Reverse Plank Bridge

Strength

A1. Single Arm Military Press
4 x 6 – 8 Reps Each

A2. Kroc Row
4 x 8 – 10 Reps Each

A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each

Conditioning

Tabata 1:
Single Arm Sumo Deadlift High Pulls
*Alternate arms each round.

Rest 1:00

Tabata 2:
Mountain Climbers