Cardio/core and a strength movement paired in each section
-4 sections
-2 laps - water break in between laps
-Timer 12 Mix Burnout
Work 1:45
Rest .30
Move .45
Blue: Bench shoulder press 40/25- Echo Bike
Yellow: Sumo squat 185/125- Wall sit ups
Orange: Pull ups rx body weight- Burpee box jumps
Purple: DB Split squats 35/20- Wall ball slam run
Record reps/Cals
Try to maintain or beat score on second lap.
Posting scores: total amount of reps
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat