WORKOUT OF THE DAY – MONDAY 1/28/19

Find your 1-Rep Max!

A:
4 min Pec Smash (LAX)
4 min Banded Frog

B: x2
5 x Push Ups
5 x Goblet Squats

C:
Bench Press 
20 @ EMPTY x 2
(90 sec REST Between Sets)
8 @ 30-50% of 1RM
5 @ 60% of 1RM
3 @ 70% of 1RM
1 @ 80% of 1RM
1 @ 90% of 1RM
3 min To Establish 1RM

Front Squat 
20 @ EMPTY x 2
(90 sec REST Between Sets)
8 @ 30-50% of 1RM
5 @ 60% of 1RM
3 @ 70% of 1RM
1 @ 80% of 1RM
1 @ 90% of 1RM
3 min To Establish 1RM

D: 3 Rounds –  Strength & Recovery
100 m Shuttle Sprint 
(x4 Bay Door to Sidewalk)
6 sec Handstand Hold
10 x Box Step Ups