Warm Up:
3 RFQ of:
5 Scap Pull Up/
1 Strict Pull Up/
20 Second Bent Arm Chin Hang/
20 Seconds Active Hang/
14/12 Calorie Row (8/5)/
3 Wallwalk/
5 Handstand Scap Push Up/
20 Seconds Handstand Hold
Metcon:
4 RFQ-
:40 Seconds Max Reps Each of:
Max UB Banded Straight Arm Pull Down @31X1; 20 Second Rest/
Max UB Shoulder Press @31X2 (45/35/15#); 20 Seconds Rest/
Max UB Banded Push Down @31X2; 20 Seconds Rest/
Max UB Banded Lat Pull Down @31X2; 20 Seconds Rest
*= Complete as much as possible in time remaining and/or you can stay after class to complete independently.
Lift:
B1: Strict Pull-ups (4 Rounds of Max UB)
4 Sets of Max UB @20X1; Rest 60 Seconds before B2
+
Superset with B2
+
Superset with B2
B2: Handstand Push-ups (4 Sets of Max UB)
**Strict HSPU
4 Sets of Max UB @20X1; Rest 60 Seconds before B1
Superset with B1
+++
C: Bench Press (15 Minutes To A Challenging Set of 12 Reps)
Goal is to hit your 8Rm+ for 12 Reps. Build in sets of 4-6 Reps. When you get to a set where it feels moderately heavy, make that your first set of 12 reps. Compare to 04/05/22
D: Pendlay Row (15 Minutes To A Challenging Set of 12 Reps)
Goal is to hit your 8Rm+ for 12 Reps. Build in sets of 4-6 Reps. When you get to a set where it feels moderately heavy, make that your first set of 12 reps. Compare to 04/05/22.