Warm-up:
Individual….
Bike or Row
Crossover Symmetry
Group…
LAX to Pecs and traps
12 Dislocates
10 Scorpions
Bear Crawl Down
5 Burpees
Backwards Bear Crawl Back
30 Sec Plank
Review the Bench Press and build for 6 minutes to starting weights….
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
Fitness and Performance:
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to December 6, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?
Mobility:
LAX to Pecs/Plantar Fascia
Roll Posterior
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