06/15/18: Friday

Today’s Workout:

  • Strength – Dumbbell Bench Press Complex – 5 x 5 – Rep starts with both elbows locked out.  Complete one rep of a right arm bench press, one rep of a left arm bench press, and then one rep with both arms.  That equals one rep.  Do that five times and then for five sets.  In between sets complete a 100′ suitcase carry each arm.
  • Conditioning – AMRAP12
    • 18 Russian Swings
    • 12 Burpee Box Jump Over (Burpee lateral to box) – Sx = 20″/18 – Rx = 24″/20″
    • 6 Handstand Push Ups (Sx = DB Push Press / Box HSPU / abmats / Rx = head to ground / CRx = 4″/2″ Deficit)
  • Accessory – 5 x 7 Strict Chin Ups (Use bands / weighted as needed)