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WEDNESDAY 190821

Warm-up:

Individual….

Run 400m Jog
Crossover Symmetry

Group…

12 Dislocates
Wall Slides x 10 @ 3 sec up and 3 sec down
Kneeling wrist mobility
20 Plank Shoulder taps
10 Push ups
10 Scorpions

Review Bench Press and Take a few minutes to build….

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 2 sec down with 1 sec pause at the bottom

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

 

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
30 Lateral Jumps Over a Kettlebell
20 Push-Ups
10 Strict Pull-Ups

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups

Mobility:

Mash Lats on Roller
Banded Lats and Shoulders
LAX to pecs and shoulders

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