Wednesday, 9/20

joints/10’s
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
 
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
 
STRENGTH/SKILL
Three sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg @ 2010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
 
OR
Every 45 Seconds, for 7:30 Minutes (10 sets):
Deadlift x 1 rep @ 75%
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
 
METCON
Every minute, on the minute, for 30 minutes:
Minute 1 – Row x 12/10 Calories
Minute 2 – Burpees x 10 Minute 3 – Toes-to-Bar x 12 reps
 
ACCESSORY WORK
Two sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 45 seconds
Elevated Y’s, T’s, W’s x 8 reps each
Rest 45 seconds
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