Strength and Conditioning – 9/12

TUESDAY 9/12

A)Warmup: 5 Minute AMRAP

Banded Strict Press x 10 each

Banded Pull Aparts x 20

Overhead Band Pull Apart x 20

Burpee Star Jumps x 10

 

B)Strength:

Bamboo Strict Press 5×15

45-60 Seconds Rest

 

2-3 Rounds: Each movement should be done to absolute failure

Max Rep Neutral Grip Strict Press

20 Seconds Rest

Max Rep DB Lateral Raises

20 Seconds Rest

Max Rep Single Arm Front Raises – Right

20 Seconds Rest

Max Rep Single Arm Front Raises – Left

20 Seconds Rest

Max Rep Banded Tricep Pulldowns

20 Seconds Rest

 

C)MetCon: 3 Rounds: 5 Minute AMRAP/ 2 Minute Rest

Suicide Sprints *5 Cones*

Lateral Plank Walks x 10 each side

In & Out Squat Thrusts x 10

Mountain Climbers x 10 each

 

D)Core:

Tabata Bicycles – 12 Rounds