Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Dislocates
Group…
10 Arm Circles each way
10 Yoga Push ups
Banded Shoulders
10 Scorpion with shoulder stretch
Review the Push Press and Warm up
Strength and Skill:
Take 15 minutes to build to today’s 1-RM Push Press
Fitness:
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Dumbbell Push Presses
15 V-Ups
Performance:
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar
Mobility:
LAX to Pec and Trap
Cobra Stretch
Pigeon Stretch
Roll Posterior
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