06/06 – Urals
June 3, 202410/06 – Boston Celtics
June 9, 2024WARM-UP –
2 sets:
- 10 Banded Pull Aparts
- 10 Bent Over Banded Rows
-into-
8:00 AMRAP
- 10 Dumbbell Bench Press (floor)
- 5 Kip Swings
- 10 Supinated Ring Rows
- :30 sec Ski (Or Row)
WORKOUT PREP-
3 sets:
- 3 Bench Press (build in weight)
- 3 Chest to bar
- 1 Bar Muscle Up
WORKOUT – Andes
Freedom (RX’d)
for time
21-18-15
- Dumbbell Bench Press (22.5/15)
- Chest to Bar Pull Ups
-into-
12-9-6
- Dumbbell Bench Press (50s/35s)
9-6-3
- Bar Muscle Ups (Burpee Pull Up)
Mayhem Mini-Pump – Upper Body Anterior
3 Rounds
- 10 Reverse Grip Incline Dumbbell Bench Press @ RPE 7
- 10 Seated Chest Fly with Bands @ RPE 7
- 12 Single DB Double Head Curl @ RPE 7
-Rest 2 min between rounds-
MOBILITY –
- 1 min lacrosse ball pec smash (each side)
- 1 min overhead elbow grab triceps stretch (each side)
- 1 min triceps lacrosse ball smash (each side)
