• AP Coach

12.30.19 Monday


Mob:

Folder in Bin Please =) + Corrective Sheet

SB: Piriformis, Pecs x2m

Band Shoulder Series 2x15e

(How long after the holidays is it acceptable to continue listening to Christmas music?)

3 Rounds:

BU KB Arm Bar x8e

Pushup to Inchworm x5

Skill: Bench Press

Set Up

Shoulder Position

Hand Position

Foot Position

W/U: 2-3 Sets x 3-5

Strength: Bench Press

Establish 1 Rep Max

Then…

2x5 @70-80% of max

WOD: 5 rounds

30s Cal AB

15s Rest

30s Ring Dips

15s Rest

30s Ring Row

15s Rest

Post Strength: 3 Sets

Standing Landmine Press x10e

Weighted Plank x45s

DB 1-Arm Row x15

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