Friday 11/18

WORKOUT for Friday 11/18/2022

shoulder press 50/5, 50/5, 60/3, 75/5, 85/3, 95/1+

“ANNIE”
50-40-30-20-10 reps for time:
double unders
anchored ab-mat situps

SupeRx goes for unbroken sets of double unders and 1/2 reps GHDSU. Post time to whiteboard!

ENGINE for Fri 11/18

60 calorie row
50 toes-to-bar
40 box jump overs
30 DB box step-over
20 minute AMRAP

BODYBUILDING for Fri 11/18

3 rounds
6-8 dumbbell shoulder press
10-12 alternating push press + slow lower
10-12 lateral (or rear) delt raises

3:00 rest

3 rounds
8+ Arnold presses
12+ Alternating Arnold presses
12+ alternating front delt raise

GYMNASTICS for Fri 11/18

4 rounds of 10 reps each:
– strict ball up
– (strict) dip w/ pause in bottom
– knee jumps

2-3 rounds:
1:00 top-of-feet plank
:30 pike handstand
15 side bends/side
10 prone PVC press

then false-grip muscle-up work