Fitness
Workout of the Day
A.
Four sets of:
Dumbbell or Barbell Bench Press x 10 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps
Rest 45 seconds
Single-Leg Hip Bridge x 10 reps each leg
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)
Performance
A.
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 60% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight
B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)