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)
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