Saturday, 11.21.20

A. Sumo deadlift : 2 x 20 @50%, 3 x 5 heavy

A2. Superset heavy sets with banded squat jumps x 10

Reps

B. For Time:

750m row

100 double unders

750m row

50 ghd situps

750m row

25 db devils press 50/35’s

750m row

C1. Belly to wall Strict HSPU (5/3.5”) x -1

C2. Seated DB Arnold Strict Press 6-8 reps

C3. Banded Scap Squeezes x 15 reps

C4. Banded face pulls x 15 reps

rest 2-3 min x 4 sets

+

1. L sit holds. Accrue 2 min

2. Weighted sled side steps x 30’ x 4 each side

3. Banded quad extension x 10 reps x 3-4 sets each

4. Seated OH triceps extension 5 sets of 6-8 reps

5. 3 sets of 10 each leg single leg step up

6. Crossover symmetry