Wednesday January 29, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10/side banded bird dogs https://www.youtube.com/watch?v=hD7OO4_h-eo

10 cat/cows

10 dead bugs

10 glute bridges

Mobility

Banded shoulder distraction :30/side

Downward dog :30

Skill/Strength

Superset:

4x8-12 DB bench press (incline if desired)

4x6-8 barbell bent over row (modify by doing DB rows with leg supported on bench)

Rest 3-5 minutes between sets

Then…

Superset:

3xAMRAP deficit pushups (modify with no deficit and/or by using a band or box)

3xAMRAP inverted rows (example:  https://www.youtube.com/watch?v=9fItzuh9Iok)

Goal is 15-20 reps of each per set.  If necessary, do additional sets to get to 45-60 total reps.

WOD (optional)

AMRAP 6:

400m run, followed by

5 devil’s presses (light DBs)

5 strict pullups

The run is only done once. Then, 5/5 the rest of the way.

Modify the devil’s presses by doing regular burpees. Modify the strict pullups by doing a different variation, or by doing 1 rope climb.

If it’s too dark or icy, row instead of run.