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TUESDAY 190430

Warm-up:

Individual…

Foam Roll Thoracic and legs out for 5 minutes

Group…

Bear Crawl Down
Broad Jump Burpees Back
Planked alternating toe touch with hands 10 per side

Three Sets w/ PVC or Unloaded Barbell:

Behind the Neck Shoulder Press x 5
Overhead Squat x 5
Rest 30 seconds

Review the Press setup and points of performance…..

 

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%

Fitness and Performance:

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (Push up, Row, Push-up, Row, Thruster)
6 Strict Pull-Ups
9 Burpees

 

Mobility:

LAX to Traps and Pecs

Roll Posterior and Thoracic back area

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