Tuesday July 9, 2024

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded OH press

10 banded good mornings

10 banded monster walks

10 scapular pushups

5 negative tricep pushups https://www.youtube.com/watch?v=otG1M7Xl64I

20  glute bridges

Mobility

Thread the needle :30/side

Downward dog :30

Skill/Strength

Work up to a one rep max strict press

WOD

AMRAP 5:

10/8 cal row

5 bench presses

Rest 5 minutes

AMRAP 5:

10/8 cal row

10 dips

Rest 5 minutes

AMRAP 5:

10/8 cal row

15 pushups

Your score is the total REPS accomplished (cals + reps). 

Choose your own weight on the bench press.  It should be the heaviest possible unbroken.  Barbell or dumbbell are both acceptable. 

F:  box dips; box pushups

P1:  matador dips

P2:  banded dips

C:  ring dips; deficit pushups (45/25)