8.29.18 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 Snatch Grip Deadlift @22X1 x 5 reps x 2 sets
C2. Single Arm Bottom ups Press x 6-8/arm x 2 sets
B. Five Sets:
Snatch Grip Romanian Deadlift @22X1 x 4-6 reps
Rest 45 seconds
Single Arm DB Press x 6-8/arm
Rest 45 seconds
C.  “Backside Burn-out” 
Complete as many rounds and reps as possible in 7 minutes
20 Russian Kettlebell Swing 70/55#
20 Pushups
Rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes
20/15 Cal Assault Bike
20 Double Kettlebell Deadlift 70/55# per hand
D. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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