Wednesday 4/25

Warm-up Foam Roll Lats+Triceps

Foam Roll T-spine Extension x 10

Side Lying Windmill x 10/side

Pec Stretch x 5/side

+

3 Rounds

SA Bottoms up Press x 10/side

Front Lean Rest x :30-45 seconds

Push up x 5- 10 *controlled perfect reps here Strength A: Close-Grip Bench Press (3x10 Reps @ 55-60% of 1RM, 30X1 Tempo) Begin new set every 2:30 Metcon This workout should take 12-15 minutes. The weight on the bar should allow you to complete the 21 reps in 1 -2 sets. These should be light. Metcon (Time) 5 Rounds:

400m Run

21 Push Press, 95/65 Extra Work A.1: Dumbbell Tricep Rollbacks (2x12, Rest 30 seconds) A.2: Plyo Push-ups (2x Max reps; Rest 60 Seconds) #workoutoftheday