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WEDNESDAY 200708

Warm-up

2 minutes on a machine
10 Dislocates
10 Matrix Turns
Downward Dog Pose
10 Push ups
10 Scorpions
10 Hollow Rocks

With Moderate Dumbbell

10 Presses on each arm
10 Rows on each arm

Review the Strict Press


Strength and Skill

Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%


FITNESS 200708

Three rounds for time of:

30/20 Cal on Bike
20 Dumbbell Push Presses
10 Strict Pull-Ups


PERFORMANCE 200708

Three rounds for time of:

500 Meter Row
15 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

Time cap of 16 minutes.


At Home Warm-up


Run Abs Press and Row AMRAP

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:

300 Meter Run
20 Toes to Bar OR 30 Bicycles
15 Backpack Push Press
10 Backpack Bent-Over Rows


Mobility

Mash Lats on Roller
Roll Posterior
Banded Lats

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