Tuesday 12-03-19 S

Monday, December 2, 2019

Warm Up:
Static Stretch Calves x 30 secs per 
Static Stretch Chest/Pecs x 30 secs per
+
Every 2 Mins for 3 Sets:
6-8 x GL Indoor Runs 
20 Sec Plank Hold  
5-7 Push-Up Complex 
+
2-3 Sets of:
10 Empty BB Bench Press @ 21X1
10 Box Step Ups Eventually Jump-Ups or Downs 
+
Strength:
A1. DB Bench Press, 10-8-6-4-2, build "heavy-sh"
A2. Box Jumps, 5-4-3-2-1, build on your height  
- rest 30-45 secs btw movements 
+
Workout:
10 Rounds for time:

4x5,3x4, 3x3 Bench Press
10 Box Jumps-Step Downs 20/16"  
15 Anchored-Sit Ups 
125/100m Row  
- there's a 23 minute cap on this workout

Rounds 1-4: 5 BP @ 115/65
Rounds 5-7: 4 BP @ 135/75
Rounds 8-10: 3 BP @ 155/85

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