Monday- October 8th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Row for reps

+/-100 - Push ups

+/-72 - KB swings

+/-131 - Burpees

+/-84 - Air squats

Three touches

10 OHS w/PVC

+ Today's Warm-up Movements:

*Bear Crawl


A. Push Press

3 x 3 @ 75%

*Work on a shallow dip, fast speed under the bar, getting the head through at the top

*Stand every rep up all the way and bring feet back to start position before next repetition

B.“Fight Gone Bad”

3 Rounds of 1:00 at Each Station:

Wall Balls (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (20″)

Push Press (75/55)

Calorie Row


C. Buy-out

Trap Releases x 2:00 each

BONUS: Banded Hamstring stretch x :60 each

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