8.8.18 Wednesday

PERFORMANCE/FITNESS
Deadlift Prep
A1. Single Leg Hip Bridge @42X1 x 4/leg x 2
A2. Scap Pushup x 5 reps x 2 sets
B1. Single Leg DB RDL x 5/leg x 2 sets
B2. Pushup @2222 x 2-5 reps x 2 sets
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. Four Sets:
Deadlift @30X1 x 5 reps
Rest 20 seconds
Close Grip Bench Press @30X1 x 5 reps **Shoulder Width Grip** 
Rest 90 seconds
C. “Full Throttle”
Every 2 minutes x 10 sets (20 minutes)
3 Hang Power Cleans
4 No Pushup Burpees
40 seconds Assault Bike @Hard Effort

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

 

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