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WEDNESDAY 180606

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

LAX to Traps and Shoulders

Group…

10 Dislocates

10 Good Mornings

Bear Crawl Down

Samson Lunges Back

10 Scorpions

10 Squats

10 Push ups

 

Strength and Skill:

Five sets of:
Bench Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

Take 15 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
5 Strict Pull-Ups

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups

 

Cash Out:

100m Sprints for 4 sets
* rest as needed


Mobility:

LAX to Plantar Fascia

Roll Posterior

Couch Stretch

 

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