Monday October 18, 2021

3 Rounds of: 

12 Calorie Row @ Easy Pace 

10 Half-Kneeling DB Press, per side 

50-ft Walking Lunge, no weight 

Then:

2 Sets of:

30-second Banded lat stretch, per side

30-second Couch stretch

Then:

3 Rounds of:

5 Wall walks

15 Hip Extensions

25 Banded pull-aparts

Then:

Strict Press 

Warm-up sets: empty barbell/10, 30/8, 40/6, 50/4, 60/2.

Working sets: 5x3, building to a heavy 3-rep. Rest 90-sec between sets. 

(145-155-165-175-190)

Then:

Split Jerk

Warm-up sets: 30/3, 40/3, 50/2, 60/2, 70/1. 

Working sets: 5x1, building to a heavy 1-rep. Rest 90-sec between sets.

(255-275-295-310-320)

Then:

6 Rounds of:

20-ft handstand walk

5 Burpees (fast)

5 Strict handstand push-ups (add deficit if possible)

Rest 90-sec between Rounds.

(34, 39, 37, 36, 37, 37)

(set 1 = no deficit, sets 2-6 = 1x 25-lb bumper each side)