Thursday, June 6

July 7, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (3-2-1 x 3)

Bench Press (3-2-1 x 3)
Bench Press Waves
Rest :90 sec between waves
Wave #1:
3  @ 75%
2  @ 78%
1  @ 81%
Wave #2:
3 @ 78%
2 @ 81%
1 @ 84%
Wave #3:
3 @ 81%
2 @ 84%
1 @ 87%

Shoulder Press (3-2-1 x 3)

Shoulder Press Waves
Rest :90 sec between waves
Wave #1:
3  @ 75%
2  @ 78%
1  @ 81%
Wave #2:
3 @ 78%
2 @ 81%
1 @ 84%
Wave #3:
3 @ 81%
2 @ 84%
1 @ 87%

Inverted Ring Rows (5 x Max Effort)

Ring Rows- Feet on box if regular ring row is sound.
Ring Rows should be strict and controlled with good posture. Do not let the traps activate and do the work.

Karen (Time)

For Time:  
150 Wall-Ball Shots, 20# / 14#

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