WORKOUT OF THE DAY – FRIDAY 12/21/18

A:

  • 3 min Agility Drills
  • 4 min Banded Front Rack 
  • Bottom Position

B: x2

  • 20 x PVC Pass Through
  • 10 x Floor Seated Dumbbell Presses (Bar)
  • 20 x Banded Rows

C: Lifting Skill – Push Press

  • 2 sets x 20 reps with empty barbell
  • 2 x 5 reps @ 50% 1 rep max
  • 2 x 5 reps @ 60% 1 rep max
  • 1 x 3 reps @ 70% 1 rep max
  • 1 x 1 reps @ 85% 1 rep max
  • 8 x 1 rep @ 85-95% 1 rep max
    • OR Build to Find 1 Rep Max
    • 90 sec Rest Between Each Lift

D: AMRAP – 18 min

  • 3 x Strict Pull Ups
  • 6 x Alternating Dumbbell Snatch (50/35; 35/20)
  • 9 x Goblet Squat (Use same dumbbell weight)
  • 200 m Row