3 sets of:
15 band pull aparts (1sec. hold)
into
10 (banded) scap push ups
into
15-25 single arm banded OH-Triceps ext. (each side - very light band!)
- no rest between movements -
3 sets of:
8-12 SA DB strict press @ RPE up to 10
rest 2min
3 sets of:
6-10 Chinups (weighted) @RPE 8-9
rest 30-60sec.
8-15 parallette pushups @RPE 8-9
rest 30-60sec.
Every 2:00min for 6min (3 sets):
20sec. all out Echo Bike
- go all out! Do not hold anything back and see how you recover from set to set and how much your output might change! -
400 m run
500/450 m row
15/12 cal Echo Bike
-consistent pace over all sets!
- scale as needed to finish sub 5 min.
10min work on ropeclimbs with feet
- work on fast cycling of reps in sets of 2-3 reps
Every 8min for 24min (3 sets):
50m farmerswalk (5x10m / 2x30/2x20)
40 boxjumpovers (24"/20")
30 SA DB hang p. cleans (30/20)
20 SA DB pushpress
10 burpee pullups
- aim for consistent times over all sets! Scale as needed to finish sub 5:00 consistently! -
4 sets
6-8 bulgarian split squats
Rest 45s between legs
5 sets
5 ring pushups
Chin over bar hold (feet supp.)
Amrap7
100m medball run
10medball slams
10 medball bearhug squats