2021-07-09 7-Fit

Warm Up (5 minutes)

2 Rounds
5 Pull-Ups 
10 Push-Ups 
100 m run

Strength (23 minutes)

• demo (5 minutes)
• work (18 minutes)

4 Rounds
10 Dumbbell Lateral Raises
10 Dumbbell Front Raises
20 Alternating DB Strict Press
10 Inverted Rows
1 min rest

Metcon (20 minutes)

• demo + Db Push Press progression with added dip (6 minutes)
• workout 14 minutes

AMRAP 14
14 single arm DB Push Jerks  (7 per arm)
14 V-Ups or Knee Tuckes

Cool down

• smash shoulders
• banded stretch on rig

Movements

• inverted row
  • great exercise for upper back
  • this is done in the power rack
  • put the barbell in some J hooks
  • the higher the bar is, the easier it will be so we can find the right difficulty for you
  • IMPORTANT: you want to always be inside the rack so you pull against the bar
  • heels touching the ground
  • pronated or supinated, both work great
  • grip width is up to you, id recommend just outside shoulders
  • aim to touch right where you would with a bench press, lower chest
  • elbows in line with the middle of your body
  • scaling
    • feet flat with knees bent

[Db Push Press]: Db Push Press “Db Push Press” [//end]: # “Autogenerated link references”