COMMUNITY
For Time with a Partner
You go I go
Buy In:
2K Row (split however you want)
-THEN-
42-30-18
DB Hang Clusters
Pull Ups
-THEN-
30-20-10
Wall Walks
Toes to Bar
WEIGHTLIFTING
LIFT:
2 Position Clean (High Hang + Hang)
*build to heavy
ACCESSORY:
4x
:30 Dual KB Front Rack Hold, HEAVY
:20 Glute Bridge March + :20 Glute Bridge Hold
THE PUMP
BENCH PRESS:
5-5-5-5-5-10
*Build to a Heavy 5 through the 5 sets of 5, and then drop to 80% of heaviest weight and perform a set of 10.
PULLING:
3-5 x
10 Bentover Rows
20 Banded Straight Arm Pulldown ( https://youtu.be/3EqgN8hsT4Y )
ARMS:
———3X———-
1:00 of:
15 OH DB Tricep Ext + Banded Tricep Ext w/ remaining time
——REST :20——
1:00 of:
15 Hammer Curls + Half ROM Barbell Curls w/ remaining time
——REST :20——
ABS:
Coaches Choice
