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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