#supinatedbentoverbarbellrow — Public Fediverse posts

Today's #Workout - Strength training upper body week 6 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallof press each foot e/s
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bench press: 8 rounds #BenchPress
- 3x working up in weight (from 20 kg (55.5% of 1RM) to 34 kg (94,4% of 1RM) in 2 kg increments)
- rest as needed

Push Ups: 6 rounds #PushUps
- 6 push ups (elevated, 55cm)
- rest as needed

Supinated Bent Over Barbell Row: 4 rounds #SupinatedBentOverBarbellRow
- 8 reps (26 kg)
- rest as needed

Core & Shoulders (with the warning "DO NOT SKIP THIS") 2 rounds
- 10 shoulder levers
- 30" reverse plank

Cool down
- 30" dead hang at the bar (I could have used a drink after today's work day)
- 1 min pec MFR e/s
- 2 mins open book stretch e/s
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon