Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Dislocates
Group…
LAX to shoulders and Traps
Banded Shoulders
Kneeling Front Rack
10 Push ups
3 Wall Walks
10 Scorpions
10 Glute Bridges
Review the Push Press
Strength and Skill:
Take 15 minutes to build to today’s 1-RM Push Press
Fitness:
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 Push-Ups
Rest 3 minutes, and repeat for a total of 3 working sets.
Performance:
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups
Rest 3 minutes, and repeat for a total of 3 working sets.
Mobility:
LAX to Pec and Shoulders
Banded Lat Stretch and Mash Lats
Roll Posterior
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