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TUESDAY 200225

Warm-up:

Individual…

Bike 3 minutes
20 Banded Good Morning

Group…

4 laps jog around the rig

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3

Review the deadlift and HSPU/DB Press

Strength and Skill:

Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds

DB Press or Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds

DB Press or Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds

DB Press or Handstand Push-Ups x Max Reps

Fitness:

Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Kettlebell Swings
10 Kettlebell Push Press (5 each arm)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Performance:

Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Mobility:

Lax to traps and shoulders
Banded Shoulders
Couch Stretch

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