Accessory / Bodybuilding Thursday!

(Bring your questions & fix your form!) 3 giant sets: (for quality not time) pick any 3.

10-15 Push-Ups

3-10 Strict HSPU

10-15 Curls

10-15 Tricep Extensions

10-15 Rear Shoulder Raise

10-15 Side Shoulder Raise

10-15 Ball Slams

10-20 AB Roller/ V-Up/ Weighted Sit-Ups/ TTB/

60 Second Plank

60 Second Side Plank left and right

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10 Rounds:

20 sec sprint (80% of max speed)

40 sec jog or speed walk back to start (30% of max speed)

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https://us04web.zoom.us/j/730623656


5 x 3:00 AMRAP-

(1 Min break between sets) AMRAP 3: 6 Burpees 8 Shoulder to Overhead / HSPU / Push-UPS 24 Double Unders

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Shoulder to Overhead (barbell-8,

KB/DB 4 left then 4 right)

HSPU (scale for >30-35sec max)

Odd Object (backpacks, duffle bags, water jugs, chairs, ladders)

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24 Double Unders = 12 Air Squats

100m Run

10 Lateral Jumps (back and forth =1)

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https://us04web.zoom.us/j/730623656

5 Rounds:

400m Run

30 DB Snatch

30 Lateral Hops over object (knee level ideal!)

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Scales:

Run=

30 Burpees

50 Air Squats

75 Double Unders

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DB Snatch=

30 KB Swing Overhead

30 Odd Object Ground to Overhead (each arm=1)

Or odd object single arm snatch

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Lateral hops=

20 Box Jumps

50 Double Unders

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*ZOOM @ NOON folks-

measure your 400m before Noon!*

https://us04web.zoom.us/j/730623656

WORKOUT OF THE DAY