Warm-up:
Individual…
Bike or Row
Crossover Symmetry
LAX to Pecs and Traps and Scaps
Group…
10 Dislocates
10 Push Ups
10 Scorpions focusing on opening up chest/shoulders
30 Sec Plank Hold at the top of a push up
Bear Crawl Down
Backwards Bear Crawl Back
Review the Bench Press positions
Take 8 minutes to warm up to starting set weight
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.
Fitness:
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40/30 Push-Ups
Performance:
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups
*can create lagging heats if needed by 3 minutes OR can sub in Bike with 35/40 Calories.
*Track working time total.
Mobility:
LAX to pecs
Dislocates
Banded Hamstrings
Roll Posterior
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