Friday, 8/18
Thursday, 8/17
August 16, 2017
Saturday, 8/18
August 17, 2017
Warm Up
3 Rounds
6 Alt T Push Ups
6 Pause Hip Bridges
6 Spider Lunge w/ Reach Up
6 Scap Push Ups
Strength
Floor Press (25 min)
Prep; 1×5 w/ bar, 4×3 working up
Work: 4×5 at same weight
Follow each work set with:
20 Plate Russian Twists
Finisher
4 rounds NFT
Max unbroken Strict Dips (Ring, Bar or Box)
:30 Rest
Max unbroken Seated DB Press (use DBs totaling 1/3 weight in 4×5 floor press)
:30 Rest
5 slow Pike Up w/ Toes in rings
:30 Rest
Mobility
1 Minute Band Bully stretch/side
1 Minute Standing Pec Stretch/side
