Saturday 9/6 – PRE-PARTY WORKOUT

PARTY STARTS AT 4:00 pm AT DAVE’S HOUSE IN MILFORD!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine
+
3-5 minutes of workout prep
ARE Squats
forward wall slides
bear crawls
broad jumps x 3

then

Performance:

A.1 CG bench press x 5 reps x 4 sets, rest 60 seconds
A.2 Wide grip RDL x 5 reps x 4 sets, rest 60 seconds
+
20 minute amrap
10 up and over box jumps, 24/20″
10 Sumo dL @ 155/105
10 hand release push ups
20 calorie row

Fitness:

A.1 CG bench press x 5 reps x 4 sets, rest 60 seconds
A.2 Wide grip RDL x 5 reps x 4 sets, rest 60 seconds
+
23 minute amrap
5 up and over box jumps w/ step down
10 Sumo dL
5 perfect push ups
10 calorie AB




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