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Mon 3rd August




WARM UP


ON A 10:00 RUNNING CLOCK...

  • Start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

  • Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then...

  • 20 Glute Bridge Ups

  • 20 Arm Circles Forward

  • 20 Arm Circles Backwards 20 Step-ups

  • 20 Alt. Elbow Punches

  • :30 Barbell Overhead Hold

STRENGTH



ON A 12:00 RUNNING CLOCK...

  • 3x5 Tempo Strict Press (2121)*

*Keep loading moderate to moderate. Slight increase from last week.


(Score is Load)




WORKOUT


FOR TIME


15-15-15

  • Cal Bike/Row

20-20-20

  • Box Step-Up (24/20)

10-10-10

  • Push Press (50/35)


(Score is Time)




COOLDOWN


FOR RECOVERY

  • 2:00 Foam Rolling Upper Back & Lats

  • 2:00 Foam Rolling Inner Thighs & Quads






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