Wednesday November 20, 2024
Warmup
300m row
15 banded pull aparts
15/side banded overhead press
15 banded good mornings
15 banded curls https://www.youtube.com/watch?v=cSvDe6oMFlU
15 banded overhead tricep ext. https://www.youtube.com/watch?v=8GVCO0oklnI
:30 hollow body hold
Mobility
Thread the needle :30/side
Pigeon pose :30/side
Skill/Strength
Barbell Bent Over Row or Pendlay Row 4x8-10
Or do single arm DB rows on bench.
WOD
500m row
40 situps
30 strict presses
Rest 3 mins
500m row
40 situps
30 shoulder to overhead
Rest 3 mins
500m row
40 situps
30 dips
Modify the row by biking 40/32 cals.
F: light barbell or double DB; reduce reps
P1: 95/65; matador dips
P2: 75/55
C: 115/75; ring dips