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TUESDAY 180619

Warm-up:

Individual…

Spend 2 Minutes with a moderate weight Kettlebell (Swings, Squats, Mash Quads, etc)

Skip Rope for a couple minutes

Roll shoulders with LAX

Group…

200m Jog

Inch Worms Down

Crab Walks Back

10 Dislocates

10 Good Mornings

10 Push Ups

Review the Push Press and warm up to a working weight….

 

Strength and Skill:

Six sets of:

Push Press x 2-3 reps
Rest 2 minutes

Build to today’s heavy 2-3 reps.

Take 14 Minutes to Complete.

Fitness:

Against a 4-minute running clock, complete as many reps as possible of:
12/8 Calories of Assault Bike or Rowing
400 Meter Run
Max Reps of Dumbbell Push Press

Rest 2 minutes between sets, and complete a total of three sets.

 

Performance:

Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
50 Double-Unders
Max Reps of Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

Track working time.

 

Mobility:

LAX to Shoulders/Traps

Mash Calves/Achilles

Roll Posterior

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