Tuesday, 021219

All:

A. Row

500 x 12; rest 1 minute between

*final piece of intervals for those with the Feb 2019 Open focus

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B. Every 3 min x 5 sets

Minute 0-2 CG Bench Press; heavy 3 rep at 32X0 (2 second pause is 1” off chest – bar never touches chest) + 9 ring rows + 18 banded scap squeezes

Minute 3: goblet hold step ups, 6 each side. + 6 single leg deadlifts each side

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C. Becomplete:

1. banded dead bugs x 10 reps each side x 4 sets

2. Single arm / side slam ball throw ; alt side x 5 each side. Rest after 10 total ; few minutes. Repeat 3-4x

3. Belly down lying single arm wall press – :15 press each side. Rest 1 min -:90 between sets x 5 (laying face down on floor head closer to wall lock on arm out and press through wall in front of you as hard as possible for :15 etc)

4. Sled side step pull : 50-60’ each side x 3 sets total each side

5. 10 min backwards sled pull. Trying to stay comstant walking minus the the then arounds if staying indoors.

6. Crossover symmetry

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