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WEDNESDAY 200219

Warm-up:

Individual…

Banded Lats and Shoulders
Crossover Symmetry

Group….

Coaches Choice

Bodybuilding:

Three sets of:

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2 sec descend
Rest 20 seconds

Band Pull-Aparts x 30 reps @ controlled tempo
Rest 60 seconds

Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)
Rest 2 minutes

Take 15 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches
10 Push-Ups
10 Alternating Pistols or Cossack Squats with Goblet Hold

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
10 Alternating Dumbbell Snatches (50/35 lbs)
10 Push-Ups
10 Alternating Pistols or Cossack Squats with Goblet Hold

Mobility:

Roll Posterior
LAX to pecs and traps
Couch Stretch

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