Monday 07-16-18 S

Sunday, July 15, 2018

Warm Up: 
Stretch Calves X 30 secs per 
Swivel Hips X 30 secs 
Lying Leg Cross Overs X 30 secs per 
Lying Leg Raises X 30 secs per  
+
1 Mile Run @ Z1 

Floor Lying Pec Stretch 
+
Functional Strength: 
Complete 3 Sets of: 

Banded Deadbugs X 26 (last week was 20 reps) 
DB Death March X 26 @ 45/30 (last week was 20 reps)  
Ring Push Ups 21X1 X 12/10  (last week's tempo 1111)   
+
Workout: 
20 Mins to Complete: 

4 Bench Press 155/105-185/125 (not a build) 
4 Deadlifts (opens @ 225/155) (4)(4)(2-2)(2-2)(1-1-1-1)   
16-20 Calories Rowing @ 10/9 damper 
- this is not a max effort day 
- your score is your deadlift progression 

+
Mobility Focus: 
Hamstrings + Chest  

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