Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row
Strength: Bench press, de-load
Work: 5 x 5 @ 65% of 1 RM
3 rounds:
2:00 work; 1:00 rest of
Mason twist, weighted (10 – 25#)
Bear crawl, forward and backward (the length of the gym)
Jump rope/Double Unders
Cooldown: hip opening stretches, roll out and stretch
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