Full Steam

Monday, October 12 · Strength + Conditioning

WARM-UP · 8 MIN

6/side hip tuck to forward lunge · 6/side hip cradle to lateral lunge

10 band pull-aparts @ 30–40%

10/side banded shoulder flexion/extension @ 30–40%

STRENGTH · 15 MIN

1-arm DB overhead press 4 × 6/side @ 80% difficulty · rest ~90 sec

WOD · AMRAP 20 MIN

Percentages = how hard it should feel — pick a load that matches.

PRESCRIBED

- 12/10 cal Echo Bike @ 80%

- 10 DB front squats @ 70%

- 8/side 1-arm cable rows @ 80%

- 10 push-ups @ 70%

SCALED

- 8 cal Echo Bike @ 65%

- 10 goblet squats @ 60%

- 8/side 1-arm cable rows @ 70%

- 8 incline push-ups @ 60%

COOL-DOWN · 5 MIN

Easy bike 3 min · couch stretch + thread-the-needle, 45 sec/side

Programmed for Refinery Fitness members. General info only — not personal advice. Consult your physician first. If you know a movement is contraindicated for you due to prior illness or injury, do not perform it. Stop if you feel pain or dizziness.