12.12.18 Wednesday

PERFORMANCE/FITNESS
A. Lunge Prep
Three Sets:
Reverse Lunge @30X1 x 5/leg (Set #1 – No Weight, Set #2 -Goblet Hold #3 – Empty Barbell)
Dumbbell Renegade Row w/ pause at top x 4-5/arm
Plank on Elbows x 20s Max Effort Hold
B. Four Sets:
Back Rack Reverse Lunge x 8/leg *Be at 80-85% of Heavy 5 Here**
Rest 45 seconds
Bent over Rear Delt Raise x 12 reps + Max Effort Hold at top of Last Rep **Squeeze Middle & Low Trap Here**
Rest 45 seconds
C. “Cupid” 
Teams of 2 Break up as you See fit, to complete as many rounds and reps as possible in 20 minutes of:
30/20 Cal Assault Bike
20 Hang Squat Clean 95/65# **Scale up Option to 115-135/75-95#**
10 Burpee Box Jump over 24/20”
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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