10.3.18 Wednesday

PERFORMANCE/FITNESS
Deadlift Prep
A1. Single Leg Hip Bridge @42X1 x 4/leg x 1
A2. Scap Pushup x 5 reps x 1 set
B1. Single Leg DB RDL x 5/leg x 1 set
B2. Pushup @2222 x 2-5 reps x 1 set
C1. Empty Barbell Deadlift @10s down 10s Up x 1 reps x 2 sets
C2. Single Arm Bottoms up KB Press x 6-8/arm x 2 sets
B.  Three Sets:
Strict Press x 4 reps
Rest 15 seconds
Push Press x 8 reps
Rest 15 seconds
Dumbbell Push Press x 12 reps
Rest 2-3 minutes **In Btw Each Set Perform 10-12 Double DB/KB Romanian Deadlifts @31X1**
C.  Double Under Practice x 5 minutes
If you haven’t gotten your first DU here is your chance!
If you have DU, Set a Number and work for it Every 30-60 seconds!
D. “Tombstone”
Two Rounds for Time
30/20 Cal Assault Bike
20 Deadlift 225/155#
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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