attwpbNov 10, 20211 min readThursday 11.11.21Every Minute on the Minute for 6 minutes (2 sets):Station 1 – 5 Controlled Shoot-ThroughsStation 2 – 10 Weighted Glute BridgesStation 3 – 10 Lat Insertion Pull-Ups3 sets of each:Station 1 – 10 Dumbbell Bench PressStation 2 – 30 Banded Overhead Triceps ExtensionsStation 3 – 10 Supinated-Grip Bent-Over Barbell RowStation 4 – Hollow Rock or Hold For 45 seconds
Every Minute on the Minute for 6 minutes (2 sets):Station 1 – 5 Controlled Shoot-ThroughsStation 2 – 10 Weighted Glute BridgesStation 3 – 10 Lat Insertion Pull-Ups3 sets of each:Station 1 – 10 Dumbbell Bench PressStation 2 – 30 Banded Overhead Triceps ExtensionsStation 3 – 10 Supinated-Grip Bent-Over Barbell RowStation 4 – Hollow Rock or Hold For 45 seconds
Wednesday 5.18.222,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs
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