Bike 2 minutes

Crossover Symmetry


30 mountain climbers

30 shoulder taps

10 single arm side plank rotations

10 inchworms with a pushup

10 pushups

Review Bench technique and point of performance


Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 2 sec descend
Rest 45-60 seconds

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.


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 August 28, 2018.


Cash Out:

100m Sprints x 4

rest as needed



LAX to Plantar Fascia/Pecs/Shoulders

Roll Posterior




Read more

Leave a Reply


WordPress Image Lightbox Plugin