Wednesday
Warm-Up.
Banded Scarecrow x 60 seconds per postion
Reverse Snow Angels x 10 @ 3030
Followed by…
Two Sets:
30 seconds of Superman Hold
30 seconds of Barbell Floor Press (empty bar)
30 seconds of Glute Bridge Marching
30 seconds of Behind the Neck Shoulder Press (from the front if this hurts you)
Rest 30 seconds
A.
Gymnastics Level 1, 2, 3, 4.
B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)
Boom Lite
Warm-Up.
Banded Scarecrow x 60 seconds per postion
Reverse Snow Angels x 10 @ 3030
Followed by…
Two Sets:
30 seconds of Hollow Hold
30 seconds of Dumbbell Floor Press (light-medium weight)
30 seconds of Pec Stick (or Med Ball) Hold
60 seconds of Double-Under Practice
Rest 30 seconds
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds
B.
Five rounds for time of:
12 Stationary Dips
12 Dumbbell Push Presses
12 Burpees
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