Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Push ups

Group…

LAX to Pecs

Bear Crawl Down

Crab Walk Back

5 Dive Bomber Push ups

10 Scorpions to open up shoulders

10 Hollow Rocks

Review Bench Press

 

Strength and Skill:

Take 18 minutes to build to today’s 2-RM Bench Press

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes:
9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings

 

Performance:

Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips

 

Mobility:

LAX to Pecs

Roll Hamstrings

LAX to Plantar Fascia

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WEDNESDAY 180919

September 18, 2018

TUESDAY 180918

September 17, 2018

MONDAY 180917

September 16, 2018