Search

Thurs 10th December



WARM-UP

  • TABATA, 8 SETS (:20 ON, :10 OFF)*

  • Jump Rope:

- Single Unders

- Alt Feet (Running in Place)

- Backwards Single Unders

- Double Unders


*Switch movement every 2 sets


Into...


4 SETS

  • 10 Scap Push-Ups

  • 10 Push-Up to Pike

  • 10 Elbow Punches

  • 10 Tempo Strict Press

STRENGTH


STRICT PRESS

  • 1x6 @ 70% of 2RM (Light-Moderate)

  • 1x4 @ 75%

  • 1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!


(Score is Weight)


WORKOUT


EMOM x 20 MINUTES

  • Min 1 - :45 Max Push Press (45/35)

  • Min 2 - :45 Max Cal Row/Ski

  • Min 3 - :45 Max Double Unders

  • MIn 4 - Rest

(Score is Lowest Round of Reps)


COOL DOWN


FOR RECOVERY

  • 5:00 Foam Roll Upper Back / Lats

(No Measure)


25 views0 comments

Recent Posts

See All