Mobility

  • Foam Roller Angels 4:00 (Roller along spine)

Warm Up X2

  • Jump Rope X 100
  • 10 Squats
  • 10 T Push-ups
  • 10 Jump Pull ups
  • Balance Beam Crawl X2

Workout

Bench Press- after warm-up: 65% x 5, 75% x 5, 85% x max reps (at least 5, not to failure, i.e. 9RPE max)

Chin-Up: 4 x 5, Working up to heavy 5 @ 8-9RPE

Then:

Run to 1st and back

40 Wall Ball (20/14#) (stick to these weights or scale down)

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