Tuesday 190910

Warm-up

3 RNFT:

6 DB Press + 3 DB Windmills/side

10 Alternating Table Inside Outs

:15s Active Pull-up Bar Hang

 

https://www.youtube.com/watch?v=RPCzwSCPypg&feature=youtu.be

 

Workout Of The Day

Gymnastic Density EMOM's

EMOM x 20

Min 1-10

Min 1- 10 Double Dumbbell Push Press

Min 2- 3-10 Strict Pull-up or 8-12 Ring Row

 

Min 11-20

Min 1- 5-10 HR Push-ups

Min 2- 10 Bent Over Dumbbell Row

 

Recovery

4:00 Bike/Row Nasal Breathing

3 sets:

10 Trap-3 Raise

:30s Trap/Thoracic Foam Roll

 

Supplemental Work

Tuesday:

4 Rounds @ steady pace

10 Lateral Box Step-ups (5/side with weight)

10 Landmine RDL's/side

1:00 Plank

rest :60s

Crossfit Enhance