Sunday, 4/10
April 9, 2016
Tuesday, 4/12/16
April 11, 2016
Warm-Up
4 Rounds
4 Alt T Pushups
4 Spider Lunge w/ reach up
4 Hanging Scap Retractions
4 Dolphin Pushups
4 Band Pull Apart complex (1 OH Pull Apart+1 Pull Apart)
Push Press (30 min)
Prep:
– 1×10 Strict Press w/ bar, 3×3 Push Press working up
Work:
– Push Press 8-8-6-6-4-4-2-2
– Follow each work set with one exercise, alternating between:
A) 1 Arm DB Rows 6-8 As Heavy as Possible
B) 20 Plate Russian Twists (10/side)
ex. 8 Push Press, 6-8 Rows, 8 Push Press, 20 Plate Twists, then 6 Push Press etc
Met Con
4 rounds
:30 Max Pullups (scale to Band Assisted or Ring Rows)
:15 Rest
:30 Burpees
:15 Rest
:30 V-Ups
:15 Rest
Mobility
1 Minute Single Leg Flexion/side
1 Minute Single Leg Flexion/side
