Monday, October 1st 2018

WARM-UP
400m Run
10 Iron Cross
10 Hip Raises
10 Cat/Cow
Modified Side Bridge (20 Seconds) L
Modified Side Bridge (20 Seconds) R
20 Alt Torso Twists
Wrist, Elbow, and Arm Circles

STRENGTH/SKILL
Touch and Go Push Press w/ 2 second eccentric downward
3 Sets 5 Reps
Rest 2 Minutes

Back Squat
4 Sets 6 Reps; Build each Set; Slightly heavier than last week
Rest 2-3 Minutes

WORKOUT OF THE DAY
“Air Force”
20 Thrusters (95/65)
20 Sumo Deadlift Highpull
20 Push Jerks
20 Overhead Squats
20 Front Squats
*4 Burpees at the top of Every Minute, including the start
*Scale the weight, Not The Reps. Use only the barbell if you have to.