Tuesday, May 29, 2018

WARM-UP: 
4x
30-second dumbbell overhead hold 
1:00 bike 
10 arm circles forward and backward
30-second plank hold 
10 dumbbell upright rows 

STRENGTH:
Bench press

CONDITIONING:
Advanced
AMRAP in 20:00 
400-meter run
10 sumo deadlift high-pulls, 155#/115#
10 pull-ups

Intermediate
AMRAP in 20:00 
400-meter run
10 sumo deadlift high-pulls, 95#-135#/65#-95#
10 pull-ups

Beginner
AMRAP in 10:00 -15:00
200-meter run
10 hanging high-pulls, 15#-45#
5-10 ring rows

ACCESSORY
Advanced
5x
20 banded face-pulls 
10 dumbbell rows each arm 

Intermediate
4x
20 banded face-pulls 
10 dumbbell rows each arm 

Beginner
3x
10-20 banded face-pulls 
10 dumbbell rows each arm 

Mobility:
3x 
1:00 banded pec stretch each side
2:00 lacrosse ball in traps
1:00 banded lat stretch each side
2:00 barbell trap smash

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