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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WEDNESDAY 180919

September 18, 2018

TUESDAY 180918

September 17, 2018

MONDAY 180917

September 16, 2018