WOD: January 28, 2020

BACK / BICEPS / CHEST

WORKOUT

Circuit A – 5 Rounds
2 minutes REST in between rounds

Standard Grip Pull Ups – Band assisted OK
Round 1 x 15
Round 2-3 x 12
Round 4-5 x 10
Push Up w/ Glute Raise x 8-10

Circuit B – 5 Rounds
2 minutes REST in between rounds

Wide Grip Pull Ups – Band assisted OK
Round 1-3 x 10
Round 4-5 x 8
Push up (on Dumbbells) with Alternating Knee Tuck x 12
Stand 2 DBs up and perform your push up on them. Between each push perform a knee tuck. Alternate sides after each push up.

Circuit C – 3 Rounds
2 minutes REST in between rounds

Close Grip Pull Ups with Slow Release x 6 (Band assisted OK)
Push up (on Dumbbells) with Alternating Step Through x 12
Stand 2 DBs up and perform your push up on them. Between each push perform a full step through (think forward lunge) in between the DBs. Alternate sides after each push up.

Circuit D – 3 Rounds
2 minutes REST in between rounds

Chin Ups with Slow Release x 6 (Band assisted OK)
Alternating DB Bicep Curls x 10 (each arm)
Plank Push Ups x 10

WARM UP

Bike / Row – 2-3 Min
Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
Lunge to Scaption x 10 (each side)
Shoulder Taps x 15
Body Weight Squats x 15
Scap Pull Ups x 10

DECOMPRESSION

Child’s Pose with Reach x 30 seconds (each side)
Band Lat Stretch x 60 seconds (each side)
Kneeling Hip Flexor x 60 seconds (each side)
Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.