Warm Up:
Shoulder Stretches
Squats
Lateral Shuffles x 2
Ladder Drills 10 min.
WOD: 6 Rounds
Over/Under Hurdles weighted carries (3-left, 3-right)
Hops over small hurdles
Zig-Zag Agility Poles
RidgeWOD: Strength Training Week 4 of 4
Use 90% of 1RM
BENCH PRESS (Floor Press): 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set
Auxiliary Work: 90 seconds rest between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. MB Push Ups: 5 x 10x
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