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TUESDAY 180703

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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