Friday Nov 26

Party Pump

Warm Up

Mobility

Foam Roller

  • Back
  • Lats

2 Sets

 20 Shoulder Taps

10 Hand Release Push Ups

5 Banded Lat Pull Down

Strength

5 sets

5 Bench Press

5 DB Bent Over Row

5 Ring Dips/Dips

Workout

For reps

2min Burpee to Target

2min Wall Balls

2min Devils Press

2min Wall Balls

 

Rest 2 min

 

2min Burpee to Target

2min Wall Balls

2min Devils Press

2min Wall Balls

RX+

Target – Pull Up Bar

Ball – 30/20Lb

DB – 22.5/15

RX

Target – Pull Up Bar

Ball – 20/14Lb

DB – 22.5/15

SC

Target – Pull Up Bar

Ball – 20/14Lb

DB – 15/12.5

Fit

Target – Pull Up Bar

Ball – 14/10Lb

DB – 10/7

Extras

Gymnastics

150 Pistols

Engine Building

Row 30min @ 50-60%

Row 5Km @ 90%

Accessory Work

3 sets

10 Band Rotation

10 YTW with weight

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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