banner

THURSDAY 180301

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Yoga Push ups

Group…

LAX to Pecs and Traps

10 Dislocates

10 Matrix turns

10 trunk twists

Bear Crawl Down

Crab Walk Back

Review the bench press

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 2 sec descend

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

 

Fitness:

Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

 

Performance:

Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

 

Mobility:

Roll Posterior

LAX to Pecs and Shoulders

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin