FITNESS
Warm-Up.
Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps
Followed by…
Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps
*use a lighter warm-up weight for these movements
Then…
A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 30 seconds
Frog Flags x 10 reps @ 2124
Rest 60-90 seconds
B.
Four rounds for time of:
500 Meter Row
40 Lateral Parallette Jump-Overs
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
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