Thursday January 21, 2021

We all liked yesterday’s workout format so much that we will keep it for today’s workout. If you’d prefer to go solo, feel free reduce the reps by 10 and get after it!

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WARM UP: 4 rounds

10 KB swings
10 Push ups
1 min any machine

Strength/Skill: Bench Press

3 Bench Press every :90 x 12 min

PARTNER WORKOUT: 15 min AMRAP

40 row
25 HSPU

T1: 30 cal row and DB push press/Pike Push Up
T2: as written
T3: non-working partner holds top of a straight arm plank

EXTRA WORK:

Tricep Strength: 5 sets
:15 Ring Support
10/7 Strict Ring Dips

Bottom Heavy: 5 sets
15 banded glute bridge ups
15 hip ext w 1 sec pause at top

Wednesday, January 20th, 2021 at 9:12 pm / WODS