Monday 12.9.2019

"FITNESS" & "PERFORMANCE"

A. Take 10-12 minutes (2-3 tough working sets) to establish today's 10-RM Bench Press.*Use your rest periods to complete Banded Face Pulls, or other scapular activation drills.B. Complete as many rounds and reps as possible in 12 minutes of:12 Single Arm Dumbbell Push Presses (6 each arm -- 50/35 lb)9 Burpees6 Strict Pull-upsC. Three sets of:Single-Arm DB Row x 8 reps each @ 2111Rest 45 secondsHollow Holds/Rocks x 60 secondsRest 45 seconds

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:Air Runner Workout:3 sets:90sec at fast pace,90sec at easy jog,2 min at moderate pace,90 sec at easy jog,1 min at fast pace,90sec at easy jog,Rest: 3min b/t sets