Sunday, 4/24
April 23, 2016
Tuesday, 4/26
April 25, 2016

4 Rounds of
4 Alt T Push-ups
4 Spider Lunge w/ reach up
4 Hanging Scap Retractions
4 Dolphin Push-ups

Strength – Push Press (30 min)
1 x 10 Strict press w/ bar;
3 x 4 Push Press working up in weight

Follow each work set with 5-8 Single Arm DB Rows/side AHAP


2 x Max Rep Push Press with weight used in set of 8 (rest 2 minutes between rounds)

4 Rounds, NFT, of
3-5 Tempo Pushups 2-1-X-0*
20 Band Pull Aparts

* 2 counts down, 1 count hold at bottom, drive up explosively, immediately begin controlled descent (emphasis is on maintaining tension, not resting on floor or lockout).
– Scale to Hands on Bar in rack. Go as high as needed to maintain full ROM and Tempo
– Scale Up by elevating feet and placing hands on plates, chest to plate level without resting on floor

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