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