Friday 5.14.21

Prep
Equipment Required: Light KB, medium band
1) AMRAP 8 at a slow pace:

  • 8 Inch Worms (no push-up)
  • 8 KB Push Press each arm
  • 8 Split Stance KB Rows each arm
  • 15 Banded Pull-aparts
  • 15 Single Arm Banded Pushdowns each

A1.
Neutral Single Arm DB Bench Press
1/3 x 8-10 each. 3s down.
-OT1:30
A2.
Single Arm Chest Supported Row
1/3 x 8-10 each. 3s down.
-OT1:30

B.
Half Strict Cindy
AMRAP 10:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

  • Goal: Challenging effort, look to complete a round every 60-90s. Alternate between pull-ups & chin-ups today.
  • Rx+: Weight Vest
  • Scale pull ups to ring assisted pull ups
  • Scale push ups to incline push ups

C.
Banded Pushdowns with an underhand grip
3 x 12-15.
-Rest 60s.