2023.04.24 Monday
Warm-up
General:
Line Drills- High knees, but kicks, skip, lateral lunge, Spider-Man lunge, bear crawl, leg kicks, burpee broad jump
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Specific:
Tabata
- Scap push ups
- Bear crawl stance shoulder taps
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5:00 Build to starting
Bench Press (3 Waves of 3-2-1)
New set every 2 minutes
Suggested Waves Percentages:
5@ 80%
3@ 85%
1@ 90%
5@ 85%
3@ 90%
1@ 95%
5@ 90%
3@ 95%
1@ 100+%
Metcon (4 Rounds for reps)
4 Sets
AMRAP in 3 minutes of
4 Single-Arm Devil's Press (1x50#/35#)
6 Push-ups
8 Air Squats
-Rest 1 minute between AMRAPs-
Score: Total reps completed for the workout
Modifications:
Push-ups - from the knees; hand-release