Equipment
 
- Box to push against for hanging shapes
- Pair of DBs or KBs for bent row
- PVC

---------------------------------------------

Warm-up
3 Rounds

12/9 Cal Row
10 x Lunges
10 x Supine Hollow Raises (PVC behind Neck)
10 x Prone Arch Raises (PVC behind Neck)

9/16/2020 - Fitness A

A) 4 Supersets

A1) Hollow & Arch
12 x Blocked Hanging Hollow Push-Back + 10 x Blocked Hanging Arch Pull-Thru  
 *add band resistance if possible

A2) Pulling Complex
10 x Bent over Dual KBs or DBs Wide Row + 10 x Rubber Banded Behind the Neck Pulls
Add Score

9/16/2020 - Fitness B

Workout

AMRAP 16 mins

150m Farmer's Carry
30 x Front Rack Weighted Lunge Steps
♂ 45/♀ 40 Cal Row

Add Score

Comments

Rebecca Bailey 4 months, 1 week ago / Reply

9/16/2020 - Fitness B: 1 + 20
Notes: 53kbs farmer carry, 18lbs for lunges, 1 and 20 cal

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.