SATURDAY 3.30.2019

SATURDAY 3.30.2019

Warm-up

SKI ERG

500M WARM UP

MOBILITY

5 Minute Squat Hold

Squat. Hold. Stay there for 5 minutes.

MOBILITY

Inch Worm 

MOBILITY

Deep Couch Stretch 

STRENGTH

Get Swole for the Weekend

Bench and Biceps

Superset Bench Press and Bicep Curls using the following rep scheme:

First warm up on the bench press, building to 75% of your 1 Rep max.

Then

Bench press 10 Reps @ 75%
Bicep curl 12 reps

Bench press 8 reps @ 80%
Bicep curl 10 reps

Bench press 6 reps @ 85%
Bicep curl 10 reps

Bench press 4 reps @ 90%
Bicep curl 8 reps

Bench press 6 reps @ 75%
Bicep curl 10 reps

Bench press 8 reps @ 70%
Bicep curl 10 reps

Bench press 10 reps @ 60%
Bicep curl 12 reps

Bench press AMRAP @ 50%

METCON-BURN

"Wet Floor"

In Teams of 2

AMRAP 20:

75 Wallballs 20/14

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps 24/20