Friday – 10/13/17

Warm-Up
1 Set:
Quadruped Y Hold (straight midline, tight abs) 15sec hold/side x 8 reps alternating
Scap Push-ups x 15 reps
Prone T’s from bench x 20 reps
Prone W’s w/ pinky’s towards ceiling x 20 reps
Side lying Internal Rotations x 30 reps w/ 2.5-5lb plate
+
2 sets:
Bench Press Warm-Up (light loads)
Turkish Get-Up Warm-Up

Workout
A1. Bench Press w/ 1 sec pause at bottom; 3-4 reps x 4 sets, rest 45
A2. Turkish Get-Up; 2-3/arm x 4 sets, rest 45sec

B. Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 AbMat sit-ups