Day 31: Training Log

Warm up / Preparation:

• run 400m then 2 min skipping
• A-skip x 10
• Lunge step x 10 + stretch OH
• Shuffle jacks x 5 each direction
• 5 inchworm push ups
• Triplet: 10 push ups – 10 triceps dips – 15 squats with a dowel OR 6lb body bar in OH squat position (no heavier than 6lb… share)

Strength Component: Bench press

• warm up set of 10
• 3 sets of 8 reps @ 60-70% 5×5 / 5×3  (you can add a bit more for your last set BUT you MUST be able to complete at least 5 reps)
• After each set: 5 single arm DB rows each hand + 5 ground to OH Rage ball

Workout:

Complete 2-4-6-8-10-8-6-4-2 of the following:

• push ups
• DUs
• kettlebell sumo deadlift high pulls
• med ball sit ups
• BOSU med ball/rage ball squats

Core strength:

• 2 x [15 AbMat sit ups + 15 jacknives + 30 second plank]

Notes: 

Injured, hand.