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
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a