Warm-Up | Performance
One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds
Then…
A.
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes:
12 Toes to Bar
12 Bar-Facing Burpees
12 Ring Dips
A. 80 to 88%
B. 4 rnds Rx
A. I don’t do bench or ab wheel rollouts 😂 Subbbed strict press & 20 sit-ups for each round.
strict press: 85#/85/95/95/95
B. 4+8- subbed 6 stationary dips for the ring dips.
A. 255×3
B. 3+5
A. 80kg
B. 6+12 ttb