September 2022

Posted By: Christi


Upper Body

3 rounds for time of:
Dumbbell Bear Crawl, pick load, 50 ft
5 Bench Press, 65% 1RM
Freestanding Handstand Hold, 20 secs
Rest 1:30

Lower Body
3 rounds for time of:
Reverse Sled Drag, pick load, 100 ft
5 Back Squats, 65% 1RM
Wall Sit, 30 secs
Rest 1:30

We have a mix of a lower body specific and upper body specific work today. Each has three rounds with three movements and :90 second rest between rounds. Back squat weight is listed at 65% but feel free to go lighter if needed. Couple this with a wall sit and you will get some leg burn, but it will also be a great recovery day. Upper body has the dumbbell bear crawl which should be done with light to moderate weight, along with the overhead carry. Freestand handstand if that’s in the cards for you or you want to practice! Otherwise holding two DB’s/KB’s overhead is a great option here and will accomplish a similar goal with the static hold.

Optional Accessory
For quality:
Banded Plank Hold, 3x 45 secs
3x 10 L/10 R Crossbody Dumbbell Deadlifts, pick load

Post Work 1x:
1-2min per side foam roll quads
1-2min per side foam roll glutes