Warm-up:

Individual…

Row or Bike

Crossover Symmetry

LAX to Shoulder/Traps

Group….

Inch Worms Down

Crab Walks Back

High Knees Down

Bunny Hops back

10 Yoga Push ups

10 Hollow Rocks

2 Wall Walks

Review the Push Press

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
Push Press

*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%

 

Fitness:

AMRAP 9:

30/24 Calorie Row
30 Hand Release Push-ups
30 Dumbbell Snatches

 

Performance:

AMRAP 9:

30/24 Calorie Row
30 Hand Release Push-ups
30 Dumbbell Snatches (50/35)

 

Mobility:

LAX to Pecs/Shoulders

Roll Posterior

Banded Lat Stretch

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020