October 19, 2018

Bring your mini bands!

STRENGTH/SKILL

Partner Bodybuilding

  • Barbell Z Press (partner up)

    7,6,5,4,4; rest 2 min in between sets

  • Dumbbell Bench Press Semi-Supinated Grip

    6-8 reps x 1 sets 5-6 reps x 2 sets; rest 45 sec

  • Parallette Push Up

    6-10 reps; rest 45 sec x 3 sets

  • Double Dumbbell Prone Bench Row (Elevated Bench for full ROM)

    6-8 reps; rest 90 sec x 3 sets

WOD

Not For Time

  • Row 300m/250m

  • 10 Deadlifts (Double overhand grip with no hook only, NO MIXED GRIP!) (225/155)

  • 5 Strict double Kettlebell Press (1.5/1) keep ribs down/core tight, flex quads/cheeks

  • 5 double Kettlebell Push Press

  • 20m Dumbbell Bear Crawl (35/20)

  • Rest 2 mins between sets

*Choose loads that allow you to feel confident, move well, and complete at least the first set unbroken. You can increase loads with each set.