Friday 10.30.20

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

A1: DB Split Squats
4x 8-10 each leg

A2: Strict Pull-Ups
4x 6-8

Notes:
Hold 2 DBs at the hang and drape your back foot over a bench for the split squats
For the Pull-Ups, go strict, use a band, or do self-assisted reps.

METCON

30-20-10 Reps for time of:
Row Calories
Wall Ball

Notes:
Choose a weight that allows you to perform the 30 Wall Ball shots in 2-4 sets.

Workout of the day

5 rounds, each round for time, of:
20 (10ea) Single Arm DB/KB Row
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 mins between each round.

Notes:
The time cap for this piece is 47 Mins including the rest period between rounds, so scale movements and/or reps appropriately in order to achieve sub 7 minutes for each round.

Warm-Up

3 Rounds:
:20 Active Chest Stretch
10 Tall Plank to Down Dogs
10 Upright Rows

Strength

4-5 sets:
8e Split Stance Deadlifts
8e 1/4 Turkish Get Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

8 Rounds

In 1:00
8 Alternating Lateral Shuffle and Reaches (5′ apart)
12 Swings
Hold a plank for the remainder of the minute.

Rest 1:00 between rounds