Upper Body Pump Sesh

Apr 17th, 2020

Category: Uncategorized

Upper Body Pump Sesh

AT HOME FITNESS – Live coached WODs on Zoom at Noon & 5:30pm today.  Check our Class Schedule for all upcoming class times.
Click the link to join—-> https://zoom.us/j/491227192

Warm-up
2 Rounds
5 wall angels
5 burpee tuck jumps
5 Prone swimmers
10 Air Squats
10 Strict Press
10 Bent Over Rows

Mobility
Shoulder Stretching
Quad Stretching

Strength
Push-press
EMOM10
2 Reps

5 second negative on the way down.
If single arm, 5 each side.

Equipped WOD
21-15-9
Burpee Box Jumps
Wallballs
Pull-ups

ADV – 30-20-10, Strict

At Home Version
Burpee Tuck Jump
DB/Object Thruster (20’s|15’s or light)
Bent-Over Row (20’s|15’s or light)

Extra Work
3 Rounds of
600m Sprint
400m Sprint
200m Sprint
Rest 1:1