WOD: November 3, 2020

BACK / BICEPS / CORE

WORKOUT

Circuit A – 6 Rounds
1-3 minutes REST in between rounds

Chin Up x 10-12 (Band assisted OK)
Push Up w/ Glute Raise x 5 (per leg)

Circuit B – 5 Rounds
1-3 minutes REST in between rounds

Standing Band Row x 12-15
DB Biceps Curl x 6-8 (Heavy)
Straight Arm Band Pulldown x 12-15

Circuit C – 4 Rounds
1-3 minutes REST in between rounds

Lateral Band Step w/ DB Curl x 10-12 (each side / Medium)
Side Plank with Rotation x 10 (per side)
For challenge, add a 5lb or 10lb DB

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.