04/04 – Force Awakens
April 4, 202406/04 – Return Of The Jedi
April 6, 2024WARM-UP
Banded Shoulders
-into-
5 sets (1 set every 3:00)
• 1:30 Ski moderate (OR Row)
• 10 Banded Strict Pull-Up (Or 10 Ring Rows)
• 15/12 Knee Push Ups
WORKOUT PREP
2 sets:
5 Bench Press (build in weight)
5 Bent Over Dumbbell Rows (build-in weight)
5 Ring Rows
5 Bench Dips
THE EMPIRE STRIKES BACK
FIRE
For time (no cap, have fun):
• 75 Bench Press (60/40) *
• *Every time you break, complete 10 Bent Over Dumbbell Rows (22.5s/15s)
• -Rest 5:00-
• 75 Ring Rows
• *Every time you break, complete 10 Bench Dips
WATER
• 50/35 Bench
• 15/10 DBs
EARTH
• Own weights
• 50 Ring Rows
• 5 Bench Dips
Large Class Option
• Have athletes partner up and start on opposite workouts (one on Bench Press, the other on Ring Rows). Athletes can use a box for the dips, since the other athlete will be on the bench.
POSTERIOR LEG ACCESSORY
10 Minute EMOM:
• :40 of Rower Hamstring Curls, :20 rest
• :40 of Feet Elevated Glute Bridges
• :20 rest
• For quality, not reps.
