13 Mar 14

Mobility:

RKC Arm Bar X 5 singles on each side.  Take your time and move with mindfulness and deep belly breathing.

Strength:

Bench Press 5, 5, 3, 3, 1, 1 @ heaviest possible on all reps.  You should have no failed reps, if you do, you are going too heavy – so don’t do that.  Rest approximately 2:00 between sets.

Conditioning:

5 rounds for time of:

  • Wall Walk with Hand Release Push Up X 5
  • Box Jump X 15 @ 24″/20″ (CCS&C Standard)

Mobility:

Scapula smash X 3:00 each side.

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