WORKOUT OF THE DAY – MONDAY 1/7/19

A:
3 min Bike (1.5 @ 150W, 1.5 @ 200W)
4 min Banded Front Rack
2 min PVC Shoulder Ext. Rotation 

B: x3
5 x Push Ups
30 sec Plank Hold
5 x Good Mornings

C: Lifting Skills – Bench Press
Tip: No More Than 45 sec Breaks Between Sets)
Warm Up
2 sets x 20 reps – Empty Barbell
1 set x 8 reps @ 40% of 1RM
6-6-6-6-6 @ 55% of your 1RM

D:
6 min Alt EMOM
a) 7 x Ball Slams
b) 30 sec Active Hang

Half-Cindy – 10 min AMRAP
5 x Pull Ups
10 x Push Ups
15 x Air Squats

Cool Down:
4 min Chest & Shoulder Foam Roll