*Dont forget tomorrow (Sat). @ 9:00am, a going away wod and potluck brunch for Chey Hudson! Be there!
CrossOver Symmetry Reverse Flys x 10 reps
Leg Reach x 10 per side
Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps
Dive Bomber Push-Ups x 5 reps
Unweighted Reverse Lunges x 10 reps each leg
A.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
Rest 90 seconds after each leg
Followed by…
One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 60% of today’s working weight
Rest 90 seconds after each leg
B.
For time:
30-20-10
Deadlift (185/135 lbs)
9-7-5
Bar Muscle-Ups
C.
One set of:
Upper Back Pulling Finisher
30 reps with a supine narrow grip
20 reps with a prone wide grip
10 reps kneeling with a straight arm press down
D.
One set of:
Prone Plank Hold x 60 seconds
Side Plank x 30 seconds
Supine Plank Hold x 60 seconds
Side Plank x 30 seconds