Strength
3 Sets
- 10-12 Neutral Grip Dumbbell Bench Press @ 31X0
- 4-6/side PVC Wrist Rotations
- 8-10/side Sidelying Dumbbell External Rotation
- :20 Assisted Eagle Grip Hang
Notes
Today we are focusing on upper body strength and mobility. You will alternate between four exercises for 3 working sets.
Neutral Grip Dumbbell Bench Press The neutral grip will keep the elbows tracking a little closer to the body. Perform each rep with a :03 lower, :01 pause at the bottom, and no pause between reps. Get all 12 reps at the tempo before considering adding weight.
PVC Wrist Rotations Move slow and controlled through this range of motion. Make sure the movement is coming from the wrist and forearms and not the shoulder.
Sidelying External Rotation Keep the elbow at your side the whole time and make sure you are just rotating from the shoulder.
Assisted Eagle Grip Hang Keep your feet on the ground or on a box for assistance here. Your feet will help you moderate how intense you want to make this stretch. Don’t push it too hard. Be gentle as this is most likely a new position for you.
Conditioning
Complete as many rounds as possible in 15:00:
- 9 Toes to Bar
- 12 Dumbbell Push Press
- 36 Double Unders
Notes
Today’s workout is 15-minutes of toes to bar, dumbbell push press, and double unders. Your score is the number of rounds and reps completed in 15-minutes.
The toes to bar should take 1-2 sets each round. Adjust the number or substitute knee raises or sit ups.
Choose light dumbbells for the push press so that you can maintain unbroken sets of 12 throughout the workout.
The double unders should never take longer than :20. Adjust the number of reps accordingly.