FLOOR PRESS & MASHUP

1. WARM UP

- Foam Roll: Quads

- Couch Stretch

- SLRDL

- SL 3D DB Press

2. Dynamic Warm Up

- Row: Fish Game

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up

A. Power Snatch, 12x2@70% of 1RM (on the min)

B. Snatch Push Press, 5x3

4. WOD - BENCH PRESS & MASHUP

A. Floor Press

- 15 Min to find 1RM

B. 20:10x8 (Alt exercises - 16 total rounds)

- Pushups

- Situps

Score = highest low number.