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Monday August 20, 2018

19
Aug

Monday August 20, 2018

Mobility/Activation: x 2

5 cal bike arms only or ski

10 push ups

5 empty bar bench press @ 33X2

 

Strength: Bench Press

 

Warm Ups: 60% x 5 70% x 5 80% x 5

Working Sets: 90% x 2 x 3 sets

 

*after each set do 10 db lat pullovers

 

Conditioning:

 

E3MO3M for 12 min (4rds)

 

50ft bear crawl

20 American KB Swings

20 Toes to bar

 

C: 55/35, toes to bar

P: 45/25, knees to elbows

F: 45/25, any other scaled version of T2B

 

***goal is for athletes to get at least 30-40 sec of rest before the next round***

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