WOD: November 20, 2020

WORKOUT

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

Circuit A – 5 Rounds
1-2 minutes REST in between rounds

• Alternating Single Arm DB Chest Fly x 10-12 (Medium+)
• Close Grip Bench Press x 10-12 (Medium+)
• Drop Step OR ISO Lunge w/ Band Rotation x 15 (per side)

Circuit B – 5 Rounds
1-2 minutes REST in between rounds

• Single Arm Band Fly x 12-15 (per side)
• Close Grip Plyo Bench Pushup x 15

Circuit C – 5 Rounds
1-2 minutes REST in between rounds

• Straight Leg Bench Dip x 15-20
• DB Push Up with Alternating Step Through x 10 (5 each side)
  Stand 2 DBs up and perform your push up on them. Between each push up perform a step through the DBs with each leg, gently activating your hamstrings, glutes and opening your hip flexors.

Finisher – 6-20-10
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, no rest in between sets.

• Med Ball Squat Slams
• Burpee