One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
| A. Every 2 minutes, for 14 minutes (7 sets) of: Strict Press Set 1 – 5 reps @ 60-70% Set 2 – 4 reps @ 65-75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 75-85% Set 5 – 1 rep @ 80-90% Sets 6-7 – 8 reps @ 65-75%B. Complete as many rounds and reps as possible in 15 minutes of: 20/15 Calories of Rowing 15 Wall Ball Shots (20/14 lbs) 10 Strict Ring Dips |
A. 95-105-110-117.5-125 8×100 8×102.5
B. Rx 4+18 cal
ring dips last round 2-2-1-1-1-1-1-1
Amrap 15 min.
20 cal Row
15 wall ball shots (6kg)
10 dips station
5 RDS
Worked out at the local swimming gravel pit so grabbed a DB and modified.
20 min AMRAP
530m run
15 DB thruster
10 Bench dips
5 rounds.
Love being outside!
That’s a good feeling isn’t it to be able to get outside and get a workout in!
Half Murph with a buddy. I didn’t see what time I finished it in, but it went well overall.
Yesterdays
A. Nate – scaled 15 rounds + 2 Lsit DB press
2 RMU (2 strict pull ups+2 strict ring dips) – all UB
4 SHSPU (4 Lsit DB press @ 25#) – all UB (shouldve used 30#)
8 KBS @ 24kg – all UB
B. 2 Rounds (short on time)
12/leg Single leg hip bridge @ 35# DB
20 Frog Pumps @ 35# DB
1 Min Hollow hold
Great work candy! I need to do that one sometime next week.