Warm-Up:
2-3 Sets, For Quality
200m Run or 1:00 minute Machine Choice
5/5 Kettlebell Halos
7 Inchworm Push-Ups
Strength
Push Press
Every 2:00 minutes, 6 Sets
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps
Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the second set to around 60% and complete 10 reps. We will continue this for 3 waves of this style loading pattern, with the option to increase weight on each wave.
Conditioning (20min Cap)
"Rhode Island"
Every 2:00 minutes, Until Failure
200m Run
3* Burpee Box Jump 24/20''
*Increase Burpee Box Jump by 2 reps each round
RX+ 30/24’’ Box
Goal : 5-7 Rounds
Cap: 10 Rounds
* If round failed drop to previously made round and continue on
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
3 Sets, For Quality
:30/:30 Side Plank
:60 second Wall Sit
Loads: Choice
Rest as needed between sets and exercises
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