Sunday, November 23
“Rock bottom became the solid foundation in which I rebuilt my life.”
― J.K. Rowling
Announcements
We’ll be closed on Thanksgiving day, no classes. We’ll do one class on Friday, November 28, and then be back to normal schedule. Open gym is always available!
“Rebuild” day!
Warm-up (NTE 10’)
3 Sets
Tall Plank Theraband Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm
Light Slow
Scapular Ring Rows x 10 (pause 1sec at top)
Strength/Skill
A1) Farmers Press: 20X1; 8-10/arm; rest 75sec
x 3 Sets
A2) Decline Narrow Grip Bench Press: 2020;
10-12reps; rest 75sec x 3 Sets
A3) Alternating Dumbbell Curls: 30X1; 8-10/
arm; rest 75sec x 3 Sets
WOD
3 Sets
10 Renegade Rows 50/35lbs
Row 300/275m @ 90% effort
rest walk 2-3mins between sets
After WOD, if time:
3 Sets
10-12 DB Upright Row @ 2121
10-12 Ring Body Saw @ 3010
10-12 Lying DB Tricep Extensions @ 30X1
-rest as needed between sets-