Tuesday – 10/29/2019

The Workout for Tuesday is:

WARM-UP
10 – 8 – 6 – 4 – 2
-Cals on Machine
-4 Burpees

With a PVC…
-10 Pass Throughs
-10 Pec Openers
-10 sec Handcuff Stretch
-10 Cuban Presses

3 Rounds
-5 4-Way Shoulder Taps
-5 Push-Ups
-5 Supermans

STRENGTH
Bench Press
Every 60 seconds, for 10 minutes
Bench Press x 1 rep
*Look back at the weight you used on Oct. 15th and try to go a little heavier.

METCON
Dumbbell Goodness
AMRAP x 10
-7 DB Burpster
-14 DB Shoulder-to-Overhead
-21 DB Lunges
*Choose one weight to use for the entire workout. DBs can be held anyway on the Lunges.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
Grip Finisher!
5 Rounds
-KB farmers hold x 30 sec
-Pinch grip plate hold x 30 sec
*Rest as needed to get the sets unbroken 

[Applied Strength]
AMRAP x 5
Squat Snatch (155/105)

[Gymnastics]
Stability
16 Intervals
:20 on / :10 off (alternating)
-Ring Support Hold
-Bottom Ring Dip Hold
*Scale accordingly. This is aggressive but is something you can progress and build on. 
*You can try :10 on / :20 off , or even use low ring and perform from a push-up position.

[Engine]
Mixed Modal
4 Rounds
4:00 on / 2:00 off
-30 Cal Bike
-15 Burpee Box Jump Overs
-Max Cal Row in time remaining

[Mobility]
Hold each pose for 3 minutes:
Barbell assisted pec stretch
Band assisted lat stretch right
Band assisted lat stretch left
Lacrosse ball pec/lat roll right
Lacrosse ball pec/lat roll left