190314 - Soapbox Thursday

? of the DAY - What is your mantra?
(The thing you tell yourself when times are tough!)

WARM UP - 10 Calories of Cardio
2 Rounds
10 DB Floor Press
10 DB Steering Wheels
10 DB Overhead Pull Downs
10 DB Flies

COACH PREP - Review Bench Press Form

STRENGTH - Bench Press
Work up to a heavy set of two and repeat 5 times
(10 EB, 6, 4, 2)
2 - 2 - 2 - 2

WOD - 5 Rounds of :30 work/:30 rest
Push Press 95/65
From the floor Bent Over Row (Pendalay)
Deadlift
Floor Press
Score = Total # of Reps

COOL DOWN - Lacrosse Ball Pole Delt Roll (90 seconds each side!)