Thursday 01-16-19 S

Wednesday, January 15, 2020

Warm Up:

- Get Started ASAP -
Row/Run/Bike x 3 mins
Couch Stretch x 1 min per 
Cat-Cow x 1 
+
2 Sets of:
Plank Shoulder Taps x 10  
1 Sec Pause Hang & Shrugs x 5  
- 10-15 sec active rest/walk btw movements  
+
2 Sets of: :
Banded Lat Pull Downs x 10 
Banded Tri Pull Downs x 10
- don't rush these; focus on the muscles used
+
Workout:  
20 Min AMRAP @ 60-70%:

2-4-6-8-10-12-etc...
Pull-Ups/Ring Rows 
Push-Ups 
Sit-Ups or Alt V-Ups     
- Btw Rounds 150/125m Row  

Finisher:
3 Sets of:

10 DB Bench/Floor Lying Skull Crushers
10 DB Bench/Floor Lying Bench Press
- keep the weight lighter and move at a tempo  

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