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FBF: You Gots To Lift

08 Apr Posted by in Hip hop history | Comments

We are back with that funky fly Roger Troutman style stuff. More bounce to every
ounce of weight. This week we have something to chill to courtesy of EPMD!

 

Workout of the Day

WARM-UP

Coach led

STRENGTH/ACCESSORY

Complete Max Set of Strict chest to bar pull-ups
Rest 3:00
Then – Max set of chest to bar pull-ups in 2:00 (Any Style)
Rest 2:00
Then Complete Max Set of Strict Dips
Rest 3:00
Then Max set of Dips in 2:00 (Any Style)

WOD

Wall Ball
:20/:10 x 8

Rest 1min

Push-up
:20/:10 x 8

Rx: 14/20
Z3: assisted PU
Z2: 10/14, box PU
Z1: Scale as needed

MOBILITY

Band OH distraction – 2min/side
Smash/roll lats & teres

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