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FRIDAY 190802

Warm-up:

Individual…

Row 500m

Crossover Symmetry

Followed by…

Row 45 sec
45 Sec handstand hold
Row 30 sec
10 Push up
Row 20 sec
5 Strict Pull ups

Review Push Press positions and build up for 5 minutes.

Strength and Skill:

Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used on July 9, 2019.

Time cap of 14 minutes.

Fitness:

Three rounds for time of:
20/15 Calories of Biking
20 Dumbbell Push Presses

 

Performance:
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Time cap of 14 minutes.

Mobility:

Mash Lats
LAX to Shoulders and Lats
Roll Posterior

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