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FRIDAY 171013

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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