EdgeMatic Images

EdgeMatic Images

0:00-0:10: Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each direction
Pre-mobility: anterior compartment smash x 2 min each side

Health:
A. Four sets of:
A1. Bench Press x 6-8 reps @21X1, Rest 45 seconds
A2. Banded Face Pulls x 20, Rest 45 seconds
B. 14 min AMRAP
400m Row
20 SDLHP
20 Alt Stationary Forward Lunges

Classic:
A. Every 2:30min x 7sets:
Bench Press
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%+
*Set 7 – 1 rep @ 95%+ (potentially a new PR)

B. 14 min AMRAP
400m Row
20 SDLHP (95/65)
20 Alt Stationary Forward Lunges (95/65)

C. 3 sets:
C1. Banded Face pulls x 20, rest 45s
C2. Banded Tricep Push downs x 12 @2010, rest 45s