Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Yoga Push ups
Group…
10 Dislocates
10 Matrix Turns
Bear Crawl Down
Crab Walk Back
2 Wall Walks
Review Bench Press and begin warming up
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
Fitness & Performance:
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
Mobility:
LAX to Pecs
Mash Triceps on racked barbell
Roll Posterior
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