MOBILITY
M1. Foam Roller T-Spine (1 min)
M2. Lacrosse Ball Shoulders (1 min per)
SPECIFIC PREP
5 Yoga Pushups
10 Banded Face Pulls (red)
10 Banded Pull-Aparts
10 KB Windmills (5 per arm)
5 Walkout Pushups
STRENGTH
PERFORMANCE and FITNESS
Bench Press: 3 sets of 5 reps (65%, 75%, and 85% Based off last weeks 1RM)
Warmup sets
2-3 sets of 5 reps at moderate weights building towards your first working set.
Working sets
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3: 5 reps at 85%
Rest 2 mins between working sets
CONDITIONING
PERFORMANCE
AMRAP 10
12 DB Snatch 22.5/15
9 Overhead Squats 40/30
6 T2B
FITNESS
Front Squat
ACCESSORY WORK
2-3 Rounds (Time Dependant)
10 Dumbbell Rows (per arm)
15 Push-ups
1 min Bar Hang
