Wednesday 11-20-19 S

Tuesday, November 19, 2019

Warm-Up: 
400m Run @ talking pace   
+
Small Arm Circles 
- Forwards   
- Backwards   
BulletProof Shoulders 
- 2 Sets of YWT&I 
+
2 Sets of: 
15 Banded Lat Pull Downs 
15 Banded Tricep Pull Downs  
+
2 Sets of: 
10 Ring Rows 
10 Barbell Strict Press 
+
Review/Skill: 
Strict Press + Push Press 
Pause Pull Ups + Banded/Ring Row Modifications 
Kneeling Bent Over Row 
 
Strength:   
Every 4 Mins for 12 Mins: 

5 Strict Press + 5 Push Press, build off ground  
7/5 Strict/Banded Pull-Ups + 2 Sec Pause Chin Over Bar     
20/10 SA DB Bench Kneeling Bent Over Row, heavy   
- rest in any remaining time  
+
Workout: 

Teams of 2: 
3 Rounds of: 

400m Partner Run 
40 Push Press @ 95/65   
40 Ring Rows   
40 Pull Ups   

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