Friday – 3/1/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds
-30 Jumping Jacks
-10 Plank to Down Dog
-10 Pike HSPU

(Mobility)
2 Minutes of
PNF Couch Stretch
Barbell Lat Smash

(Specific)
2 Sets
-10 RDL with reach /side
-10 Reverse Lunges /side
-10 Kneeling DB Press /side

STRENGTH
(Option A)
Strict Press
5 x 3, across

(Option B)
Back Squat
5 x 3 @ 75%

METCON
AMRAP x 14
-30 Air Squats
-20 Push-Ups OR Cal Machine
-10 Deadlifts (225/155)(Rx+ 275/185) OR Russian KB Swings (70/55)

EXTRA CREDIT
[Plyo/Dynamic]
4 Sets
-3 Seated Tall Box Jumps
-6 Lateral Slam Ball Tosses /side

[Accessory)
Landmine Bent Over Row (one arm)
3 x 8 /arm