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MONDAY 171030

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

10 Yoga Push ups

Group…

LAX to Pecs/Traps

Banded Lats

15 Dislocates

10 Matrix Turns

5 Dive Bomber Push ups

10 Scorpions

Review Bench Press then build to a working set

 

Strength and Skill:

Five sets of:

Bench Press x 2-3 reps @ 2 sec descend
Rest 1 minutes

Strict Supinated-Grip Pull-Ups x 3-5 reps @ 2 sec descend
Rest 1 minutes

Take 16 minutes to complete

Fitness:

Against a two-minute running clock, complete the following:

400 Meter Row
Push-Ups x Max Reps

Rest two minutes between sets, and complete a total of four sets.

 

Performance:

Against a two-minute running clock, complete the following:

400 Meter Row
Push-Ups x Max Reps

Rest two minutes between sets, and complete a total of four sets.

 

Mobility:

LAX to Pec

Roll Posterior

Mash Calves

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