Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row
Strength: Bench press
Warmup to 85% of 1 RM
Work: 10 x 3 @ 85% of 1 RM with 60-90 sec rest between sets
3 rounds:
2 min work; 1 min rest of
Mason twist, weighted (10 – 25#)
Bear crawl
Jump rope/Double Unders
Then 3 rounds:
:30 work :30 rest
Banded sprints
Supermans
Knee tucks
Cooldown: banded hip opening stretches, roll out and stretch
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