Monday, July 17th 2016

Warm-Up:

Bear Crawls x 10m

Reverse Bear Crawl x 10m

Straight Leg Bear Crawls x 10m

Inchworms x 10m

 

Movement Prep:

Band Pull-Aparts x 20

Band Face Pulls x 10

Band Press x 15

 

Strength:

Plyometric Push-Ups

3 sets of 3 Reps on #45 plates

Rest 30-60 sec between sets

Then:

Bench Press Cluster Sets

3 Sets @ 90% x 2-1-1

4-5 minutes between sets

 

Conditioning:

Every 90 seconds for 15 minutes (10 Rounds):

10 x Push-Ups

10 x Supine Ring Rows

10 x Toes-to-Bar