WEDNESDAY RELEASE DAY ….. OH YA
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WARM UP
- 20 side to side lunges
- 10 ring rows
- 10 bend over band pulls
- 10 band extenstions
- 10 band torso twists
- review chopper
Strength
5 x 6 Box step up with a bar in the back rack position/ 15/25/35/45 /55+ alternate with 5 bottom up push ups Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Pull-Ups 12 Alternating Single-Arm Dumbbell Snatches 12 Walking Lunges with Dumbbell Waiter’s Carry (Left) 12 Walking Lunges with Dumbbell Waiter’s Carry (Right)
Assessory
‘THE CHOPPER” 10-15 reps 3-4 sets
- vertical chop
- Rotational chop
- diagonal chop