Warm Up:
EMOM:
- 200m Run
- 200m Row
- 12/9 Cal Bike
- High Knee/ Butt kick/ Kick outs
- Palio Chair
Performance:
In 10 minutes or less: Build to a 3 rep max front squat
-rest as needed-
In 10 minutes or less: Build to a 1 rep max push press
EMOM x 15 minutes
- 10 Db Push Press 30/20
- 10 AB Mat Sit ups
- 5/5 Lunges (holding db in rack)
* 3 burpees to start every minute
Fitness:
3 rounds:
- 5/5 Single Leg RDL
- 5/5 Step ups W/ Curl
- 10 Lat Pull Down/ T Bar Row/ Ring Row
21-18-15-12-9-6-3
- Air Squat
- Kb Swing
*30 jump rope or 10 step ups between sets
Strength
Bench Press = 5 x 5
Close Grip Bench = 4 x 5 (Barbell or Dumbbell)
Lat Pull Down = 3 x 15
Behind the head Triceps Extension 3 x (8/8)