Changing it up a little after a tough testing week last week…

 

ACTIVATION:

1:00 Band Face Pulls

1:00 Push Ups + Rotation and Reach

 

SKILL/STABILITY:

Turkish Get Ups & Legless Rope Climb practice

* Perform 3 reps per side and try to get some legless climbs or pulls if you have them otherwise try some holds for :10-:20 each

 

WORKOUT:
Moderate weight DBs for this one…

21 Calories on the Row
21′ Suitcase Walking Lunge (Right Side)
21′ Suitcase Walking Lunge (Left Side)
21 Arnold Presses (Right Arm)
21 Arnold Presses (Left Arm)
21 Bent Over Rows (Right Arm)
21 Bent Over Rows (Left Arm)
Then 15 Cals, 15′, 15′, 15ea, 15ea, 15ea, 15ea then they finish with 9s and done…

(15:00 cap)

 

Pick a weight that allows you to complete any set in 2 to 3 break ups…

 

POST WOD:

Zottman DB Curls x10 reps

Double DB Skullcrusher x10 reps

Aggressive Lat Rolling x 1:00

3 total sets

Justin VanBeek

Written by: Justin VanBeek

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