Day: December 10, 2022

30 Minutes Oh My

Hang the Banner Week 2 Workout 2

2 Sets

  • 10 Cat/Cow
  • 10/10 Follow-through with Band
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extensions

2 Sets

  • 4x10s Standing Anti-rotation
  • 20 Fingertip Wall Push-ups

2 Sets

  • 10 Banded Standing Row
  • 20 Wrist Curl (8#)
  • 20 Reverse Wrist Curl (8#)
  • 20 Lateral Wrist Raise (8#)
  • 10/10 Single Arm Row on One Leg

Conditioning

30:00 AMRAP

  • 15 cal Row
  • 30 DB Thrusters (8#)
  • 15 Decline & Deficit Push-ups (feet on bench, hands on 20# DBs)
  • 30 Plyo Lunges
  • 15 cal BikeErg
  • 30 Sit-ups
  • 15 Seated Bent Over Back Fly (15# DBs)

I got through 4+6. With the row, thrusters, and lunges nearly all in a row it was a rough section!