Strength & Conditioning – Friday 9/1

A)Warmup: 5 Minute AMRAP

Shoulder Tap Pushups x 10

Bear Crawl x D/B

MB Halos x 10 each

Lateral Walking Plank x 10 each

 

B)Strength:

Close Grip Bench Press 10×3

 

DB Floor Press 3×8

 

DB Tricep Rollouts 5×10

 

Single Arm Rear Delt Raise (bench supported) 3×10 each

 

C)MetCon: “Fight Gone Bad” – 3 Rounds:

1:00 Wall Balls 20/14

1:00 Sumo Deadlift High Pulls

1:00 Box Jumps 20/16

1:00 Push Press 75/55

1:00 Row for Calories

1:00 Rest

 

D)Accessory:

Tricep Pulldowns 3×30

Banded Reverse Flys 3×20