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Friday December 6th

5
Dec

Friday December 6th

REMEMBER TOMORROW IS THE IN HOUSE COMPETITION
THERE WILL BE NO ENDURANCE OR OTHER CLASSES
COME CHEER ON AND HANG OUT WITH THE TH FAM WHO ARE COMPETING.
TOMORROW NIGHT IS ALSO THE GYM ANNIVERSARY PARTY AT ESCAPE BREWING AT 7pm, EVERYONE IS WELCOME TO COME CELEBRATE ANOTHER YEAR OF BEING #THSTRONG

Warm Up:
2 Rounds:
2 mins Run(400m)-Bike-Row
8 Lunges
8 PVC Pass Throughs
8 PVC Strict Press
7 Pull Ups or Ring Rows

Workout:
4 Rounds:
25 Dumbbell Deadlifts 50/35
12 Dumbbell Front Squats 50/35
12 Dumbbell Push Press 50/35
10 Weighted Pull-ups 50/35
(ALL MOVEMENT DEMOS IN VIDEOS BELOW)
–Coaches Notes–
Most of you are probably thinking “Holy shoulders Batman” and you’re right, BUT you also need to keep in mind that using those dumbbells will also be taxing to your core stability as well. One of these movements with the DB will be a little more challenging than the other, TRY not to grab 8 different dumbbells for this workout. Instead of using allll the DBs break that one sticky movement up into comfortable working sets and push yourself. That Weight Pull Up will be with 1 of your DBs between your feet if you can manage that set up, if not you can just go through regular strict pull ups or another progression that is difficult for you. All 4 rounds of this workout should take you about 15 to 20 minutes, give yourself that goal of keeping it under 20 minutes.

**Optional Accessory Work**
Option 1:
Dumbbell Row
4×12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 2:
Overhead Carry
3x100m
Use the heaviest weight you can for each set.
Rest as needed between sets.

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