Thursday, October 11

November 9, 2018

 

--- Upper Body ---
1. Puppy Pose - 1:00
2. Shoulder to Floor - 1:00/each
3. Wrist Stretches - 1:00

--- Lower Body ---
1. Couch Stretch - 2:00/each
2. Pigeon Pose - 2:00/each
3. Butterfly - 1:30
4. Pike - 1:00
5. Straddle - 1:00
6. Kneeling Split - 1:00

Sweat it out' (AMRAP - Rounds)

Alternating OTM x 25 (5 Rounds)
Minute 1 - 15/12 Calorie Row
Minute 2 - 1 Round of "Strict Cindy"
Minute 3 - 12/9 Calorie Assault Bike
Minute 4 - 1 Turkish Get-Up, each arm
Minute 5 - 200 Meter Run

Not for intensity, but at a recovery pace.

Metcon (Weight)

5 Supersets:
6 Tempo CTB Pull-Ups
9 Tempo Dumbbell Bench Press

*5 Second Negative/Lowering Phase. Normal speed on the pulling portion of our CTB, and normal pressing on the DB bench press speed.

Build on the tempo DB bench press to a heavy. Not for compared scores, but for tracking below.

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