7.11.2016

Warm Up

Run 250m

Dynamic Drills

Then 2 Rounds of:

  • Seated Wallslide x 10
  • T Push Up x 10
  • Strict Press x 10 (45/35)

Workout of the Day

A. 10 Sets – Press

  •  Set 1 – 5 reps @ 50%
  •  Set 2 – 5 reps @ 60%
  • Set 3 – 5 reps @ 70%
  •  Sets 4-9 – 3 reps @ 85-90%
  •  Set 10 – 10 reps @ 70-75%

Rest 90 seconds to 2 minutes between sets. Work on Glute Activation exercise between sets. Glute Bridges, X band walks… 

B. 4 Rounds for time of:

  • Run 250m
  • KBS x 15 (53/35)
  • Pull Up x 10 (CTB if possible)

C. 3 Sets

  • SA Bent Row x 6-8 per @ 2111

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