Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Inchworms
30 seconds Chest Stretch per side
30 seconds Prayer Stretch
Movement Prep:
10 Scap Pull Up
10 Scap Push Up
30 seconds Mountain Climbers
10 DB Bench Press
5 Pull Up
10 Sit Up
Strength
Bench Press
Sets x Reps: Perform sets of 3-5 reps until you build to 72.5% of your 1 rep max, then perform an AMRAP in 15-20 minutes
Coaching Notes: Do not take the AMRAP set to true failure, if you are unsure about your ability ask for a spotter. Rest the remainder of the 15-20 minutes to allow for recovery before the MetCon.
WOD
15 Minute AMRAP
COMPETITIVE
20 Pull ups
20 Double DB Bench Press
20 Sit ups
PERFORMANCE
20 Jumping Pull ups
20 Double DB Bench Press
20 Sit ups
LIFESTYLE
20 Ring Rows
20 Double DB Bench Press
20 Crunches
Form: Be careful to get your chin over the bar on pull ups, touch your chest with the DB’s on the bench, and move through a full range of motion on the sit-ups with shoulders passing the hip line.
Stimulus: This is an upper body muscle endurance workout. Push to do big sets and take rest before you hit failure.