Date: Monday, May 13

Warm-Up & Mobility:  coaches choice

Skill: Complete 1 TGU every :45sec for 6 minutes.  Alternate sides.

Strength: Bench Press 3×3.  Warm up to approx. 70% of 1RM.  Increase weight each set and go for max reps up to 10 reps on the final set.

Super Set: None

Conditioning: “deathmatch”

2 Cycles:

7 min AMRAP rest 2 min in between cycles

Buy In: 20/25 cal row *Buy in to start both cycles, then continue where you left off.

12 DB Push Press 15/30/45

12 Knee raise H: Banded Hip Flexor Pulls

5 lateral shuffle 20ft down, 20ft back

Guide: 5-8 rounds (both cycles)

Scale up:

45/60 lbs DBs

Coaching Notes: Run a second heat two minutes after the first group if you have more than nine in the class.  Take that kipping knee raise, roll them in a ball and get that crap outta here…at least for today’s workout. Keep the knee raise STRICT. Maintain a hollow position the entire time. Your feet should not come directly under you or even behind you, keep them in a hollow position (in front) at the bottom, and in front of the hips at the top of each rep. Keep your ribs down and squeeze your butt at the top of each push press. Try to get A minimum of 2 rounds plus change per cycle.

Cash Out: 5 min

12 seated KB strict press

50 singles

HYP: 3 sets

15 DB floor press

15 hollow rocks