Wednesday 1-2-18 S

Tuesday, January 1, 2019

Warm Up: 
Row, Run, or Bike x 3-4 mins  
Static Stretch Calves x 30 secs per 
Doorway Stretch x 30 secs per  
+
Grab Boxes 24/20" (you can share)    

3 Rounds of: 
5 Push Ups @ 20X1  
10 Box Step Ups- Step Downs (alt legs)    
5 Calorie Row (perfect form) 
+
Set Up Bench Press Station (with a partner)   
+
2 X 10 Empty Barbell Bench Press @ 20X1 
+
Discuss the flow of the workout 
+
Workout: 
10 Min Running Clock: 

3 Rounds of: 
5 Bench Press 155/100 or < heavier 
18 Box Step Ups- Step Downs 24/20"   
21/16 Calorie Row 
- No score; rest in the remaining time 
+
10 Min Running Clock: 
3 Rounds of: 

3 Bench Press 185/115 or < heavier    
12 Box Jumps- Alt Step Downs 24/20"  
15/12 Calorie Row  
- No score; rest in the remaining time 
+
Complete for Time:   
5 Rounds of: 

1 Bench Press 205/125 or < heavier  
9 Rebounding Box Jumps 24/20"   
12/9 Calorie Row 
- For score; go hard without compromising form 

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