Strength & Conditioning – TUESDAY 9/5

A)Warmup: 5 Minute AMRAP

Inchworms x D/B

Flutter Kicks x 25 each Leg

Jumping Jacks x 50

 

B)Strength:

Speed Bench Press 4×3+3+3 (Close Grip, Reg Grip, Wide Grip)

 

3 Sets:

Overhand BB Rows x15

Rest 30 Seconds

Neutral Grip Swiss Bar Rows x 15

Rest 30 Seconds

Underhand BB Rows x 15

Rest 30 Seconds

Max Rep Dips

Rest 30 Seconds

 

C)MetCon: Every 3 Minutes for 15 Minutes: (5 Sets)

15 Chest to Bar Pullups/ Pull-ups / or Ring Rows x20

15 Box Jump Overs 24/20

10 Sumo Deadlift High Pulls 95/65

 

D)Core:

Kneeling Banded Torso Rotations 3×20 each