150920 Sunday – “Beach Ready 2.0”
Mobility: Shoulder Mobility.
Skill Practice Warm Up: Starting light, spend 10 minutes working up to a challenging bench press single. Then plan on doing that weight for 2-3 sets. Overall, you should be doing 1 rep every 60 to 120s.
Metabolic Conditioning: “Beach Ready 2.0” in 17 Minutes
15 Bench Press (Performance: 155lbs, Athletic*: 85lbs, Health: 55lbs)
200m Sandbag Run (Performance: 80lbs, Athletic*: 60lbs, Health: 45lbs)
Then immediately after (until the time runs out):
Row (Performance: 300m, Athletic*: 250m, Health: 200m)
6 Dumbbell Shoulder Press (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
20 Butterfly Sit Ups (With or without an abmat)
Scaling Guide: 4 – 7 Rounds
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: USE SPOTTERS for the bench press and send people out in waves. People who are scaling down or who are very confident with their bench press can go in the last heat. Cruise on the rows, and try and get the presses and sit ups done as quickly as possible.
Optional ‘Cash Out’: None.