WEDNESDAY

PRE CLASS MOBILITY

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

SPECIFIC PREP

Warm-Up:

2 Sets, For Quality:

30 second Passive Hang

10 Banded Pull-Aparts

5 Ring Push-Ups @ 41x1 Tempo

10 Banded Glute Bridge Marches

5/5 Lateral Box Step-Down

STRENGTH

Bench Press

Every 90 seconds, 6 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85%

Set 6: 1 Rep @ 90%

CONDITIONING "Spider Monkey" 

PERFORMANCE

For Time: 

10-9-8-7-6-5-4-3-2-1

Unbroken Chest to Bar Pull-Ups

*7 Box Jump Overs 24/20'' after each set

FITNESS

For Time: 

10-9-8-7-6-5-4-3-2-1

Unbroken Pull-Ups

*7 Box Jump Overs 24/20'' after each set