8.15.18 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 2 reps x 2 sets
C2. Single Arm DB Floor Press in Glute Bridge x 6-8/arm x 2 sets
B. Alternate Movements Every 2 minutes x 10 sets (5 sets Each)
Deadlift @30X1 x 3 reps
Close Grip Bench Press x 8 reps
C. “Naples 55” 
For Time:
10—>1
Deadlift 225/155# **Scale up Option 275/185#**
Dumbbell Push Press 50/35#
Double Under x 5 (50/45/40/35/30/25/20/15/10/5)
D. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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