The Mobility
The Warm-Up
For 7-8:00 work through the following movements
Machine
Easy Push Ups
Down, Up + Shldr Tap + Toe Touch
The Strength
On a 2:30 loop
Tempo Bench Press
- Make sure you are keeping a good tempo that is controlled through this movement. This is where you can go lighter on the weight but move with control and have longer time under tension.
The Met-Con
13:00 As Many Rounds/ Repetitions As Possible
Row
Into 5 Rounds of:
Then Row:
As Many Rounds/Repetitions As Possible in remaining time:
The Finisher
