10/12/21

Today was a solid session... still a lighter workout overall, but got some good movement and a nice sweat from this. 

Warm-up

Ski or Bike x 3 minutes

+

2–3 rounds

1. Banded Shoulder Extension x 10 reps

2. Prone Swimmers x 5

3. Plank to Downdog x 10

-Complete 

A.

Shoulder & Core – Pre Fatigue Work:

2 Sets

5 Right Turkish Get Up (light)

10 Right Single Arm Cross Body L Crunch

5 Yoga Push Ups

5 Left Turkish Get Up L (light) 

10 Left Single Arm Cross Body L Crunch

5 Downward Dog Handstand Push Ups

-Complete, used a 35# KB 

B.

Full Body Blood Flow:

3 Sets Not For Time

10 Sprawls

30sec Ski @ 85% effort

rest walk 90sec and restart your next set

-Complete 

C.

3 Sets

1. 1-1/4 Close Grip Bench Press; 30X0; 5,5,5;

rest 30sec

2. Alternating DB Bench Press; 2111; 4-6/arm (8-12 total)

rest 30sec

3. Dual Kettlebell Rack Carry; 30sec carry

rest 2mins and back to 1

-165# across on the bench, 2 x50# across for 3x10 on the DB Bench, and 2x53# for the FR carry ... wanted to start at 165# and increase weight each set... but that tempo and 1/4 lift got me... struggled to get through all of these, but didn't need a spot at any point 

D.

10mins @ sustainable effort

4 Burpee Strict C2B Pull-Ups

8 Gorilla Rows 50/35lbs

12/10 Cal Bike

rest 2-4mins 

10mins @ sustainable effort

8 Parallette Push Ups

12 Parallette Plank Knees to Elbow

12/10 Cal Bike

-5 Rds + 4 Burpee Strict C2B 

-6 Rds 

Cooldown

1. Passive Hang x 2 min

2. Supinated Passive Hang x 1 min

3. Seated Shoulder Extension x 2 min

4. Childs Pose with Lat Stretch x 1 min/side

-D/N complete, no time