Thursday March 20, 2025

Warmup

300m row

5/way halos

10/side Russian KBS

10 overhead tricep extension

10 scapular pushups

10 glute bridges

5 inchworms + pushup

Mobility

Banded shoulder distraction :30/side

Wall hinge stretch :30

Skill/Strength

Bench Press 8x4

Rest around 2 minutes between sets.  Weight should be moderate to heavy but should move relatively fast. 

Then…

Superset:

3x8-10 DB flyes

3x8-10 (per arm) DB tricep extensions

3x10-12 DB bicep curls (seated or standing)

Flyes: https://youtu.be/gasK_1fNVdk?si=scsEoQR6mjTqR2s2

Extensions: https://youtube.com/shorts/HurmGkvE5s0?si=ZxSelHBmA2pES54E

WOD (optional)

AMRAP 8:

500m row, followed by:

1 DB/KB farmer carry down and back

10 pushups

As heavy as possible on the farmer carry (but each down and back should be unbroken)