Upper Shredder Workout

Crossfit:
3 Rounds of
21 knees to elbows
21 Tricep Extensions
21 Single leg pushups
21 Box Jumps
21 Back Extensions
Walking Lunge 75 steps

Boys Upper Shredder
Jumping Pullups 21-19-8
Dumbell Bench 3x 8 Regular, 3x 8 Alternate Arm, 3x 3 Super Slow (3 cycles)
Dumbell Pushup and Alt Arm Row 18 total for each arm

Super Set
Bicep Curl Hang/8 Alt Arm Curls each arm/Curlups Max

Dips 3x FAIL with plate
Incline Curls

Girls- Upper Body
20 Pullups
5x5 Bench Press
30 Uneven Bosu Pushups
3x8 Lat pull
3x8 T bar Row

Workout of the Day
-Single Leg Push-up


Cues: 2x 10 slow pace
keep arms tight to side of the body
raise one leg to 45 degree angle while keping opposite leg on ground
alternate raised leg on each rep
avoid bending knee to raise leg


Reminder: Check Progress on short-term goal