Warm Up
Run 400m or Row 500m
Dynamic Drills
Then
- Seated Wallslide x 10
- Scap Push Up x 10
- T Push Up x 10
Workout of the Day
A. In 6 sets or less, build to a 1RM Press
For the press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Work on glute activation exercises between sets. X Band Walks x 10-15 steps per OR Glute Bridges x 30-45 seconds.
B. For time:
Run 1 mile Or Row 2k.
C. 3 Sets
- C1: SA Bent Row x 8 per @ 2111
- C2: Couch Stretch x 60 seconds per
