Skill #1: 12 min EMOM
8 Barbell Curls AHAP
30 Seconds of Banded Tricep Pull Downs/30 seconds rest -
30 Seconds of Straight Arm Front Plate Raises 45#/25#/30 seconds rest -
Note: I recommend using red/black bands for females and purple/green bands for males for the pull downs.
Stagger if a big class.
Skill #2: Review and Warm Up Floor Presses – video shows how to floor press without a rack by using
your hips
WOD:
10 min AMRAP
6 Barbell Floor Presses @70% of 1RM Bench Press
12 V-Ups
200M Run
Score: rounds + reps
What a sweet workout!
8 Barbell Curls AHAP
30 Seconds of Banded Tricep Pull Downs/30 seconds rest -
30 Seconds of Straight Arm Front Plate Raises 45#/25#/30 seconds rest -
Note: I recommend using red/black bands for females and purple/green bands for males for the pull downs.
Stagger if a big class.
Skill #2: Review and Warm Up Floor Presses – video shows how to floor press without a rack by using
your hips
WOD:
10 min AMRAP
6 Barbell Floor Presses @70% of 1RM Bench Press
12 V-Ups
200M Run
Score: rounds + reps
What a sweet workout!
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