Monday – 2/25/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 minute machine, building intensity

(Mobility)
-10 PVC Pass Throughs
-10 PVC Around-the-Worlds
-30 sec PVC Lat/T-Spine Opener

(Specific)
2 Rounds
-4 Normal Push-Ups
-4 Wide Push-Ups
-4 Narrow Push-Ups

STRENGTH
Bench Press
6 x 3
*Go as heavy as you feel appropriate. I know some people will want to re-test 19.1 and if so, stay at or below a perceived effort of 85%.

METCON
3 Rounds for Time
-15 Alternating DB Snatch (50/35)(Rx+20 reps)
-10 Toes-to-Bar
-15 DB Hang Power Cleans (50/35)(Rx+ 20 reps)
-10 Handstand Push-Ups
-15 DB Box Step Overs (50/35)(Rx+ 20 reps)
-10 Cal Ski/Row/or Bike
Rest 2 minutes

EXTRA CREDIT
[Gymnastics]
Strict Pull-Ups
10 x 5

4 Rounds
AMRAP x 1 Minute
-5 Burpees
-5 Toes-to-Bar
Rest 2 minutes between rounds

[Core]
For Quality
100 Hollow Body Rocks
*Forward/Backward = 1

[Conditioning]
Ascending Goals
Bike 1:00
Rest 1:00
20/15 Cals first minute.
Increase Calories by 1 each minute until failure. If these calories seem too aggressive for you, start at a lower calorie total and go from there. This should be about 5-8 intervals long.