Open Gym: 3 – 4 pm @ P360 Crown Point

Daily Challenge: “Recluse”

Performance

Bench Press

Proficient = 5 x 3
Beginner = 5 x 8

Then,

Push Press (Note: do not perform push jerks)

Proficient = 5 x 3
Beginner = 5 x 5

Movement Notes:

  • Push Press: Perform with a single knee bend. Do not let elbows bow outward on the press.  Aggressively drive the head through.
  • Bench Press:  Keep elbows at 45 degrees.   Bar to the sternum.

 

Fat Loss: 4 Rounds + Finisher

20 KB Rows
20:15:10:5 Burpees
20 DB Burners
200m Row
x4 Rounds

Then,

1000m Row (not for time)

P360 Kettlebels: 6 pm @ P360 Crown Point

50 h2h swings
300m run
100 h2h swings
300m run
X2
——————
50 rkb swings
——————
10 side press (5 per side)
X5

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