6/22/20

Day 1 of Week 8

Warmup
3 Sets
:30 Wall Sit With Band Abductions
6 KB Rack Curtsy Step Down/side
10 Alternating KB Gorilla Rows 10x2

-Complete

A.
Super Set

Front Rack Drop Lunge; 30x0; 16-20 reps, alternating legs; rest 45 seconds x 4 sets

Supinated Strict Pull Up: 2011; 8-10 reps; rest 45 seconds x 4 sets

-105# for 4 x 16 on the lunges
-10,10,8,8 on the pull-ups ... felt rough today

B.
Super Set

KB Goblet Squat; 2111; 8-10 reps; rest 45 seconds x 4 sets

Incline Bench Prone Row; 30x1; 8-12 reps; rest 45 seconds x 4 sets

-72# for 4 x 10 on the squats
-2 x 50# DB for 4 x 10 on the rows

C.
10 Sets, with a 20/14# vest:
2 Burpee Box Jumps (24/20")
4 Strict Pull-ups
6 Jump Squats
100m Ski
Rest :30 after sets 2, 4, 6, and 8

-Complete ... this took right around 13 minutes, was a good sweat, nice variation from the condition we have been doing.