5 in a Row...

Little different programming for the CF Invictus Group...

They have stuff everyday....

Warm-Up / Mobilize

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5 x Wall Slides (slow & controled)

5 x W's - T's - Y's (each one)

Pec Activation 60-90s worth

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2 Rnds:

5 x Parallette Shoot Thrus

10 x Glute Bridges

4-5 x Paloff Side Steps (ea way)

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BENCH PRESS

4 Sets:

8 x Bench (3s eccentric on each rep)

2-3 m Rest b/t sets

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THOSE BURPEES 

3 Rnds for Max Reps:

90s for 9 Burpee Box Jump-Overs

+ Max Reps Strict HSPU

30s Rest

90s for 9 Burpee Box Jump-Overs

+ Max Reps Strict Pull Ups

30s Rest

90s for 9 Burpee Box Jump-Overs

+ Max Reps TTB

30s Rest

Smalls ~ ??? / 1 Rnd

Daliege ~ ??? / 1 Rnd

Ladick ~ ??? /  1 Rnd

Pyan ~ 155-165-165-175 / 

tb ~ 155-165-175-185 / 0-2-1 (HSPU) / 5-8-9 (Strict Pull) / 7-11-8 (TTB)