Wednesday 06-14-17

Wednesday, June 14, 2017

Start of Class

Coach covers workout, flow and mods

 

Warm Up

Pec Stretch on Rig x 30 Sec/side

Lat Stretch On Rig x 30 Sec/side

Scap Push Ups x 30 Sec

Shoulder Taps x 30 Sec

Swimmers With Retraction x 30 Sec

4 Step Plank Walk Out/Ins x 30 Sec

+

3 Rounds of:

Standing Calf Raises x 10 

Push ups @2121 x 5

+

Bench Press Skill Work Then...

 

4 Rounds (Building Bench)

6 Bench Press

180m Row

24 Du's

Bench Build - Bar, 1/4, 1/2, 3/4 BW

 

Complete For Time:
Row 500m
30 Bench Press @3/4 Body Weight
90 Double Unders
Row 1000m
20 Bench Press @3/4 Body Weight
60 Double Unders
Row 1500m
10 Bench Press @3/4 Body Weight
40 Double Unders

Score: Total time

 

After Party

Shoulder/Pec Stretch/Mobility

Calf Stretch/Mobility

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