Tuesday 10/22/24

 

We’re hitting floor presses today to give your shoulders a little break before tomorrow’s overhead work. Focus on pace—quicker movements over heavier weight! A fun challenge: try using the same weight for sets of 12 that you used for sets of 10 two weeks ago.

We’ve also got longer bird dog sets to test your balance, and the single-dumbbell conditioning workout is your chance to go heavy if you want for those smaller sets. Just remember—this is meant to be an unbroken burner, so no resting between movements!

The time cap will be tight for those who don’t push their pace, so give it your all!

 

STRENGTH:

4x (12/12)

A1. 1-arm Floor Presses

A2. Bird Dog Bench Rows

 

WORKOUT:

5 Rounds for time

5 Db Reverse Lunges (Left)

5 1-Arm Hang Cleans (Left)

5 Rack Box Step-Ups (Left)

5 Db Reverse Lunges (Right)

5 1-Arm Hang Cleans (Right)

5 Rack Box Step-Ups (Right)

Do all 3 exercises on one side and then on the other side

(12:00 cap)

 

RECOVERY:

Wall/Floor slides

Figure 4

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