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TUESDAY 191008

Warm-up:

Individual…

Row or Bike 2 minutes
Crossover Symmetry

Group….

LAX to Pecs/Shoulders on rig post
10 Scorpions
10 Downward Dog Pushups
10 Glute bridges with a 3 sec pause at the top to engage glutes

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets) of:
Bench Press x 2 reps @ 20X0 tempo

Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+

Fitness:

Three rounds for time:
18 Kettlebell (or Dumbbell) Push Press
18 V-Ups or Abmat Situps
18 Push-Ups

Performance:

Three rounds for time:
21 Kettlebell (or Dumbbell) Push Press (35#/26#)
15 Toes to Bar
9 Strict Handstand Push-Ups

10 minute cap.

Mobility:

LAX to shoulders/pecs
Deep Dislocates
Roll Posterior

 

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