Warm-Up
2 Sets
30 Seconds @ Each Station
15 Second Transition
- Machine of Choice
- Bottoms Up Kettlebell Waiters Walk (Switch @ 15 seconds)
Strength
Every 2:30 x 4 Sets
3 Strict Press + 5 Push Press
Starting @ 70% of Strict Press
This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press
"Salvatore Ferragamo"
12:00 EMOM
minute 1: 20/15 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: -Max Sandbag Bear Hug Hold
minute 4: Rest
Loads: Choice on Kettlebell and Sandbag
Goal: Stay holding the Sandbag the Entire Minute
Score: Seconds Per Station on the Sandbag
RPE: 6/10
Level 1:
12:00 EMOM
minute 1: 20/15 Band Assisted Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 4: Rest
Loads: Choice on Kettlebells
Level 2:
12:00 EMOM
minute 1: 15/10 Push-Ups
minute 2: 1/1 Turkish Get-Ups
minute 3: -Max Sandbag Bear Hug Hold
minute 4: Rest
Loads: Choice on Kettlebell and Sandbag
PRVN Recovery #2
1:00 Child's Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
For Quality:
5 Sets
:15 Parallette L-Sit
5/5 Single Leg Hip Thrusts, Heavy Load
-rest :30 b/t sets-
Place a dumbbell or sandbag on your lap for the hip thrusts. The L-Sit must be unbroken, you may bend the legs halfway if needed (or in your later sets).
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