Dynamic Mobility, Activation and Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Hamstring Pulse (Left)
30 seconds of Banded Hamstring Pulse (Right)
30 seconds of Banded Hip Bridges
30 seconds of Inchworm Walk
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 8 reps @ 65%
*Set 3 – 6 reps @ 70%
*Set 4 – 4 reps @ 75%
*Set 5 – 2 reps @ 80%
Rest 2-3 minutes between sets.
B.
Take 15 minutes to build to todays heavy Push-Press
C.
All Age Divisions
As many rounds and reps as possible in 20 minutes:
20/15 Calorie Bike Erg or Assault Bike
10 Burpee
20/15 Calorie Row
25 Air Squats
400 Meter Run
10 Burpees
D.
Every minute, on the minute, for 6 minutes:
GHD Sit-Ups x 8-10 reps
DMA done
A. 205-240-265-280-300#
B. 105-125-145-165m-155-160-165#
C. 3 rounds + 13 cals (subbed run with 20 cals assault bike)
D. 10 ghd emom
Rowing session:
1. 6:04.8 / 1:57.6 5/17: 1:59.9
2. 6:05.9 / 1:58.0 1:59.7
3. 6:08.3 / 1:58.8 1:59.7
4. 6:15.2 / 2:01.1 1:59.5
D. From yesterday:
3 sets
5 supinated grip strict c2b
10 DB reverse flies 10#
DMA✅
A. 165,195,210,225,240#
B. 105,120,130,140,150❌, 145#
C. 3+7.6cals a$$ bike
D. 10 GHD sit-ups x6sets