Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
10 Dive Bomber Push ups
Group…
LAX to Pec/Traps
Backwards Bear Crawl Down
Butt Kickers Back
Fitness:
Four sets of:
Bench Press x 8-10 reps @ 2 sec descend
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2 descend
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
WoD:
Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters
Time Cap of 15 Minutes
Performance:
Every 3 minutes, for 18 minutes (6 sets), of Bench Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
The goal is to build to today’s 1-RM Bench Press.
WoD:
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters
Time Cap of 15 minutes
Mobility:
Banded Lat Stretch
LAX to Pecs/Shoulders
Mash Quads
Roll Calves/Achilles