WORKOUT 10/16/20

STRENGTH:

10×3 speed banded push press

@50% 1RM 

Red+ 150 org-150

30” rest between sets 

CONDITIONING:

16’ AMRAP

10 Chest to bar pull ups

20 alt SA devils press

30 Double unders 

ACCESSORIES:

3×12-14 DB bench press

3×12-14 skull crushers

3×12-14 DB front raises

4×1’ static hollow hold

1×100 (super light weight) DB kick backs

CARDIO:

10 rounds

10 burpees

15 GHD

20 cal ski

POWER HOUR:

5 Rounds

3 Minute AMRAP each:

12 Hang Power Clean  (135/95 lbs)

9 Push Jerk (135/95)

6 Burpees Over The Bar 

* Rest 1 minute BETWEEN ROUNDS

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