Monday, July 16, 2018

Monday

7/16-7/21
Mid volume work Monday-Wednesday, full-body Thursday
Monday
Warm-up:
Band (Hips), Band (Chest)
PVC Shoulders
 
Mini WOD:
3 Rounds
200M run or 250M row
5 burpee to plate
10 push ups (inchworm in and out of push up position)

Strength:
Back Squat
Set 1 50% 12 reps
Set 3 60% 10 reps
Set 3 and 4 70% 6-10 reps
T2B between sets 5 to 10 reps

Bench Press
Set 1 50% 12 reps
Set 3 60% 10 reps
Set 3 and 4 70% 6-10 reps
V ups between sets 5-10 reps
 
Wod:
Cindy(x2) with a run! 15 min AMRAP
200M run
10 pull ups
20 push ups
30 air squat
 
Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.
 
Cool-Down
 

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