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MONDAY 180514

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Push ups

Group…

Bear Crawl Down

Crab Walks Back

10 Dislocates

10 Hollow Rocks

10 Scap Push ups

Review the bench Press and warm up….

 

Strength and Skill:

Take 18 minutes to build to today’s 1-RM Bench Press

**Use recovery time to mobilize for workout

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

 

Mobility:

LAX to Pecs and Traps and Shoulders

Roll Posterior

LAX to Plantar Fascia

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