Friday 4/20/18

A. Movement Prep

3 sets of:

15 lying band pull aparts

10 lateral raises - use light DBs or change plates

12 scapular push ups

 

B. Strength

Bench Press

Sport/Fitness:  4x3 @ 75-80% of 1RM bench press + 10 single arm DB rows (10L/10R) w/ each set

Life:  4x3 - same weight across all sets + 10 single arm DB rows (10L/10R) w/ each set

 

C. Metcon

Sport:

On a 12:00 clock, ascending ladder of:

2-4-6-8-10-12...

Push press 135/95

Box jump overs 24”/20”

 

Fitness:

On a 12:00 clock, ascending ladder of:

2-4-6-8-10-12...

Push press 115/75

Box jump overs 24”/20”

 

Life:

On a 12:00 clock, ascending ladder of:

2-4-6-8-10-12...

Push press - choose load

Box jump overs