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THURSDAY 190321

Warm-up:

Individual….

Row or Bike

Crossover Symmetry

Group….

LAX to Shoulders and Pecs

15 Dislocates

10 Scorpions to open chest

8 Slow Tempo push ups

30 Sec Plank hold

Review the Bench and take 7 minutes to build to starting loads…..

 

Strength and Skill:

Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%
Rest 3 minutes between sets.

Take 15 minutes to complete.

 

Fitness:

For time:
60 Alternating Reverse Lunges with Dumbbells
50 Dumbbell Push Presses
40 Burpees
30 Toes to Bar or Hanging Knee Raises

Time Cap = 12 minutes

 

Performance:

For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges (95/65 lbs)
50 Push Presses (95/65 lbs)
50 Toes to Bar

Time Cap = 12 minutes

 

Mobility:

LAX to Pecs/Shoulders

Banded Shoulders

 

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