WORKOUT 10/09/20

STRENGTH:

10×3 speed banded shoulder press

@50% 1RM 

Red+ 150 org-150

30” rest between sets 

CONDITIONING:

8’ AMRAP

8 HSPU 

8 toes to bar

2’ rest

8’ AMRAP

20’ HS walk

10 ghd sit ups

POWER HOUR:

50 Box Jumps 24/30

50 Pull Ups

50 Kettlebell Swings 70/53

50 Walking Lunges 

50 Toes to Bar

50 Push Press 75/65

50 GHD Sit-ups

50 Wall Ball Shots 20/14

50 Burpees to Target

50 Double Unders Unbroken (30/20 Calorie Assault Bike if broken)

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

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