Dynamic warm-up, then 3 rounds of: 5 push-up cross-overs 10 butt-to-ball squats 5 Mr. Spectaculars (35# DB’s) 100′ bear crawl Strength: Bench 5-5-3-3-3, superset with dips 8-8-8-8-8 MetCon: 5 rds of 50′ side shuffle left, 50′ side shuffle right x 2 15 TRX fly’s 10 DB triceps kickbacks 15 squat jumps Cash out […]
Tag Archives: bench press
ROM Drills, 1 mile run. Warm-up: Do 10, 20, 30 of: Hand-release push-ups V-up sit-ups Hamstring ball curls (heels on med ball, curl to butt, keep butt off the deck, hands behind head) After each set of 10, 20 and 30, complete 100′ crab walk (50′ forward, 50′ backward) Strength: Bench press 10-10-8-8-8, after […]