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WEDNESDAY 190529

Warm-up:

Individual…

Foam Roll 5 minutes

Group….

Two Sets:
30 seconds of Superman Hold
30 seconds of Barbell Floor Press (empty bar)
30 seconds of Glute Bridge Marching
30 seconds of Medicine Ball Carry between palms/arms extended
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds


Strength and Skill:

Take 12 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 13:00,

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps


Fitness:

1 mile run for time.

 

Performance:

2k Row for time.

 

Mobility:

LAX to plantar fascia

Roll Posterior

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