Hang It at the End

Accessory

4 Sets

  • 12 Double DB Curls (20#)
  • 20s Chin-up Hold
  • 12 DB French Press (45#)
  • 12 DB Tate Press (30# DBs)

It was supposed to be 30 seconds on the chin-up hold, which was not happening. I did 20 seconds straight for the first set and then had to do 2x10s the other sets.

Cash-out (as few sets as possible)

  • 50 Banded Curls
  • 50 Banded Tricep Extensions

I used a blue band and went 35-15 for both movements. This came from Ibex.

Conditioning

6:00 AMRAP

  • 5 Power Cleans (75#)
  • 10 Weighted Box Step Overs (24″, 20# DBs)
  • 10 Weighted V-ups (20#)

I got through 4+9.

Hang the Banner – Week 2 Workout 3

2 Sets

  • 10/10 Standing Hip Openers
  • 10 Hip Tilts (stability ball)
  • 3 Bicep Stretches (20s:20s)

2 Sets

  • 1:00 Plank
  • 5/5 Monster Walks

2 Sets

  • 10/10 Banded Wrist Pronation
  • 10/10 Banded Wrist Supination
  • 25 Hip Bridges

It was nice doing this last today since we were warmed up for the metcon by doing the conditioning.