Name: Playbook - McKenzie Flinchum - Training Day- 60 minutes
Uploaded: 2021-08-27T19:58:19.094Z
Duration: 60 min
Description: Training Day- 60 minutes

20:00 conditioning followed by upper body, targeting shoulders and chest. Scale the strict handstand push-ups to pike pushups if needed!

-Drive through legs
-Push and pull with arms

Assault air bike

30/30 on air bike

-kick up to handstand against wall
-top of head touches mat
-heels remain on wall at top of rep

Strict handstand push-ups

-Barbell starts in rack
-Feet on floor, slight arch in back is okay
-Barbell touches chest 
-Extend arms up into full, locked out position each rep

Bench press

-elbows in
-2-3 second count down
-2-3 second count up
-chest touches floor
-elbows extend at top
-scale to knees

Tempo pushups

-elbows remain by sides
-lock out arms at bottom of rep
-palms face downward
-use band or cable

Tricep extensions

-hold ends of band, palms facing down
-arms extended shoulder height
-maintain tension on band
-open arms outward to T position
-band should have adequate tension but arms should be able to stay straight

Banded pull-aparts overhand grip

For quality

Training Day- 60 minutes

Running intervals

Gymnastics conditioning

Shoulder smash

Training day- 75 minutes

It was awesome! Had to add in blocks to some of them. Body is too stiff 😂

Training Day- 60 minutes

More workouts from McKenzie Flinchum