Cardio/Core
Timer 6
3 Sets 2 Laps
30:15
30:15
30:20
Bike
DB Crunch OH Press
Knee Get Up Box Jumps 24/20
Man makers (push-up, renegade row, squat,Press.
Rig windshield wipers/oblique knee raises
KB squat Jack press
Shoot throughs
Balance trainer explosive lunge
videos:
Explosive Lunge
DB crunch OH press
KB squat Jack press
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