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THURSDAY 190314

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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