12.30.19 Monday

December 29, 2019

 

 

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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