Friday- June 26th

June 26, 2020

Weekly Warm-Up: 10 min. AMRAP

  + Today's Warm-up Movements:

          *Arm stretch across the body x 1:00 each

          *Tempo Push-ups x 10 @1010

 


A. 4 sets of:

60 seconds of Dumbbell Bench Press  

rest :30
60 seconds of Overhead Banded Tricep Extensions

rest :60

 

*choose a weight/band that you can move throughout the 60 seconds

 

 

B.  “Sicko Mode”

For time:

21-15-9 Mens

15-12-9 Womens

Row Calories

Bike Calories

 

Directly Into…

21 Hang Squat Clean Thrusters

Rx– (135/95)   Scaled – (95/65)


*Perform all the rowing and biking calories, and then perform the hang squat clean thrusters directly after (only one set- 21 reps- of those)

 

 

C. Buy-Out

Foam Roll (or PVC) to Pecs, Deltoids, or Triceps x 5:00
Foam Roll Quad, Glutes, or Hamstrings x 5:00

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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