Nov 15, 2018

 

a) WARM UP:

  • :30s pec Stretch
  • 10 Pushups
  • 10 banded pull aparts
  • 10 Empty Bar Bench Press
  • 10 Kettlebell Swings (eye level)

 

b) STRENGTH: Bench Press

  • Build to a heavy set of 3
  • Then at 80%, do 4 Sets of 3 reps
c) WOD PREP:

  • Sled Push – 1 Length push with some weight
  • D Ball Over Shoulder – 2 at light weight — 2 at working weight
  • Box Step overs with Dumbbells or KB – 5 Stepovers
  • AAB – 5-10 calories at about 70%

WOD:

15 Minute As Many Rounds As Possible:

  • 1 Length Sled Push
  • 3 DBall Over Shoulder
  • 5 Dumbbell Box Step Overs
  • 7 Calories AAB

 

d) Extra:

3 Sets As Many Reps:

  • Decline pushup
  • Incline Pushup
  • Pushup

Rest as needed in between

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