MONDAY 190610



Foam Roll 2 minutes
Row or Bike 3 Minutes


Shoulder Wall Slides x 5 @ 3 sec up and 3 sec down
Scapular Push-Ups x 10-15 reps
Scorpions x 10 reps

Followed by…
2 sets of….
Station 1 – Kettlebell Halos x 5-10 reps each direction
Station 2 – Push ups x 8 reps
Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

Review the Bench Press and take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 2 sec descend with a 1 sec pause a the bottom


For max reps:
5 Minutes of Burpees



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.

Body Building:

Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2 sec descend
Station 2 – Reverse Snow Angels x 12 reps @ 3 sec up and 3 back
Station 3 – Hollow Hold x 45-60 seconds


LAX to pecs and feet
Banded Shoulders/Lats

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