Friday

CLASS PROGRAM

 

Mobility flow  

cardio warm up

 

 Workout 16.5 remix

Rx:
21-18-15-12-9-6-3 reps for time of:
Push Press
Bar facing Burpees

Men use 95 lb.Women use 65 lb.

 

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B.)  Strength

 

Strict Press

-heavy set of 5

 

bench press  

-heavy pause set of 6

 

DB row

3x12 @ heavy as possible

 

crossover symmetry  

-iron scap program  

 

C.) Conditioning

2000m row

60 pushups

1000m row

40 pushups

500m row

20 pushups  

 

D.) Mobilize lats + shoulders + legs heavy. Spend time cooling down and rolling out. Tomorrow’s workout is going to be dirty. 

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