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THURSDAY 191219

Warm-up:

Individual…

Bike 2 minutes
Crossover Symmetry

Group….

Coaches Choice….

***On the ninth day of Christmas my coaches gave to me…..bench press and a anaerobic workout!

****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):

1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant

 

Strength and Skill:

Bench Press….

Take 12 Minutes to build to a heavy 2RM for the day….

Fitness:

Five rounds for max reps of:

DB bench press
Pull-ups/Ring Rows

Performance:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

**This is a workout not for time- however you will transition straight from bench press into the pull-ups resting as much as needed before your next set.

 

Mobility:

LAX to Pecs and Shoulders
Banded Lats and Shoulders
Roll Posterior and Thoracic

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