Wednesday, November 4, 2015


8 x 3 Floor press @ 65% of 1 RM

2 rounds:
1a) 15 one arm DB bent over row
1b) 20 banded lat pull down

10:00 Amrap
5 handstand push ups
10 waiters lunges (1.5/1) (5 lunges with KB right arm/5 lunges with KB left arm)
30 double unders

Tip of the Day
The waiters lunge is a movement that is not very common.  If the overhead lunge is great for midline stability, the waiters lunge is it's evil twin.  When holding the KB overhead, focus on setting your shoulder blade firmly back, while elevating up for an active shoulder.