Friday, 29 December, 2017

WARM UP – MOBILITY
10 min max:
Upper body dynamic warm-ups
Red band: Dislocates, pull apart, rows, pec flys etc.
Green band pec + overhead / lat stretch

WOD A
BENCH PRESS
WEIGHTED PULL-UP
In 20 mins find your 1RM bench press and 1RM weighted strict pull-up
(Warm up both movements, then take 3-4 alternating attempts at a heavy single of each.)

WOD A
TABATA PULL & PUSH
Complete a full Tabata sets of each movement with 1 min rest between sets:
Pull-ups
Push-ups
Ball Slams (30/20lb)
Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Combine the 4 ‘lowest’ scores of each movement for a total.

ACCESSORY
3 rounds: rest 60-90s between movements
12-15 x Dumbbell Pec Flys
12-15 x Barbell skull crushers
12-15 x Dumbbell or plate reverse flys
and / or:
Crossover Symmetry “Recovery” or “Iron Scap”