Warm-up:
Individual…
Skip Rope 2 minutes
15 Disclocates
Group…
10 Downward Dog to Upward Transitions
10 Scorpions
10 Push ups
10 Glute Bridges
30 Sec Plank Hold
Review the Bench Press and then build to starting loads…..
Strength and Skill:
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 9 minutes (3 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101%
Set 7 – 1 rep @ 101+%
Fitness:
75 Cal Bike for time.
Performance:
2000m Row for time.
Mobility:
Mash lats on Roller
Roll Posterior
LAX to Shoulders and Pecs
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