November 17, 2020

Posted By: Christi

For quality:
3 rounds of:
Reverse Sled Drag, pick load, 100 ft
10 Goblet Squats, pick load
Wall Sit, 30 secs
Rest 1:30 after each round

— then —

3 rounds of:
Hand Over Hand Sled Pull, pick load, 50 ft
10 Dumbbell Fly, pick load
Freestanding Handstand Hold, 20 secs
Rest 1:30 after each round

Lower Body:
This is going to be our heavy day for the week focusing mostly on accessory type movements. We have a reverse sled drag that targets the quads and can be a really fun way to change things up. Goblet squat should be done with something heavy and either a KB or DB will work. The wall sit is going to be a challenge after the sled drag & goblet squat but work to keep your back against the wall and hips parallel with your knees.

Upper Body:
Upper body piece focusing mostly on accessory type movements. Dumbbell fly is not one we program all that often so keep the weight reasonable. Again, focus on the quality of movement over loading. The static hold is listed as a freestanding handstand hold for those that have it otherwise utilize the wall or even a pike hold with your feet up on a box.

Post Work
For quality:
Banded Plank Hold, 3x 45 secs
3×10 L/10 R Single Leg Dumbbell Deadlifts, pick load