Warm-up:
Foam Roll 2-3 minutes
Skip Rope 2 minutes
Group…
LAX to Traps and Pecs
15 Arm Circles
15 Swinging Bear Hugs
Downward Dog Pose
10 Scorpions to open chest up
10 Pushups with a 2 sec descend tempo
Review the Bench Press and take 7 minutes to build up….
Strength and Skill:
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Rest 2 Minutes
Take 15 minutes to complete.
Fitness:
Four rounds for time of:
30 Lateral Jumps Over Dumbbell
20 Dumbbell Push Presses
20 Alternating Reverse Lunges with DBs
Performance:
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (50/35 lb DBs)
20 Alternating Reverse Lunges with DBs (50/35 lbs)
Time cap of 14 minutes.
Mobility:
LAX to shoulders
Roll Posterior
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