WOD: May 8, 2020

WORKOUT

Full upper body workout with high reps and shorter rest periods. Maintain a challenging yet achievable weight.

Circuit A – 6 Rounds
2-3 minutes REST in between rounds.

• BB Bench Press (4-2-1 Tempo*)
  Alt: DB Bench Press (4-2-1 Tempo)
  • Rounds 1-2 x 12-15 (Medium)
  • Rounds 3-4 x 10-12 (Medium+)
  • Rounds 5-6 x 6-8 (Heavy)
• Eccentric Lat Band Pulldowns x 10

Circuit B – 4 Rounds
1-2 minutes REST in between rounds

• Trap Bar Bent Over Row x 10 (Medium+)
  Alt: DB Bent Over Row
• DB Single Arm Incline Bench Press x 10 (each side)
• Band Straight Arm Pulldowns x 12-15
• Explosive Standing Band Press x 12-15

Core – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.

Core Set 1:

• Plank Push Ups
• Bridge Hold Pallof Press (alternate sides each round)

Core Set 2:

• 3-Pt Plank Row (alternate sides each round)
• Weighted Suitcase Crunch