8 min amrap:
:20 sec Echo Bike (arms)
:20 sec Echo Bike (legs)
:20 sec Echo Bike (both)
5 Wall Ball Squats
5 Wall Ball Presses
5 GHD to Parallel
5 Scap Pull-ups
2. Workout Prep
1 set:
20-sec Echo Bike (workout pace)
5 Wall Balls
5 GHD’s
5 Chest to Bar
Independence
2 Rounds
34/26 Calorie Echo
35 Wall Balls (14/10)
25 GHD’s (Or 25 V-Ups)
15 Chest to Bars (Or 20 Pull-ups)
Target time: 16-18 minutes
Time cap: 22 minutes
Freedom (RX’d)
2 Rounds
40/32 Calorie Echo
40 Wall Balls (20/14)
30 GHD’s
20 Chest to Bars
Target time: 16-18 minutes
Time cap: 22 minutes
*Build to a moderate weight, stay the same or build across sets
Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Double DB Standing Bent Over Row
*Build to a moderate weight, stay the same or build across sets
Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.
Single Arm Standing Tricep DB French Press
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Single Leg Down Dog]()
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