2 sections
-4 moments per section combination of upper and lower body movements.
-50 reps per movement
-use the same equipment in both sections
4 min per movement
*more than 1min left +10reps
1 min rest
1 set each
Section 1
BB lunges 115/75
DB Chest Flys 30/15
KB/DB Step Ups 50/35
LM single arm staggered press
Section 2
BB Bentover rows 115/85
DB sissy squats 75/50 single or double DBs
KB/DB kneeling Press 40/25
LM squats
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