Monday 6/10/2019

Strength:

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press x 3 reps @ 21X1

Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

Conditioning:

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

Accessory:

Every 2 minutes, for 12 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 10 reps 

Station 2 – Reverse Snow Angels x 12 reps 

Station 3 – Hollow Hold x 45-60 seconds

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