9.19.18 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 DB Floor Press in Glute Bridge x 6-8/arm x 2 sets
B.  Four Sets
Deadlift Cluster x 2.2.2 rest 10s btw clusters
Rest 30 seconds
Incline Bench Press @30X1 x 6-8 reps
Rest 90-120 seconds
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.  “Gun Show” 
Complete as many round and reps as possible in 10 minutes
10/8 Cal Row
10 Pushups
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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