WORKOUT 10/02/20

STRENGTH:

10×3 speed banded shoulder press

@50% 1RM 

Red+ 150 org-150

30” rest between sets 

CONDITIONING:

21-15-9-6-3

Pull ups

Handstand push ups

GHD sit ups

ACCESSORIES:

3×12-14 banded bench press

3×12-14 Alt SA DB skull crushers

3×12-14 DB lateral raises

4×1’ hollow rock

1×100 OH band tricep extension

CARDIO:

30’ AMRAP

10 cal ski

12 push ups

14 alternations single leg toes to bar

28 single unders

POWER HOUR:

  • “Finest Hour”
  • EMOM – 60 MINUTES
  • Minute 1: 15 Russian KB swings 53/35
  • Minute 2: 20 abmat situps
  • Minute 3: 6 double pushup burpees
  • Minute 4: 15 air squats
  • Minute 5: 60 secs wall sit or elbow plank hold
  • Minute 6: 60 secs REST

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