Warm Up:
- 200m
- Jump Rope
- Band Pull Aparts
- Lunge W/ Twist
- Palio Chair
Performance: Build to a heavy 3 back squat
E2MOM(every 2 minutes) X3 (24:00 Total)
1)400 M Run
2) 30 Wall Balls
3) 100m Object Carry (FC, FR, WW)
4) 15 Burpee Box Jump/ Step Up
Fitness: 3 x 10
- Db Walking Lunge
- Kb Swing
E2MOM (every 2 minutes) X3 (24:00 Total)
- 400m Run/ Row
- 30 Air Squats
- 1 Minute farmers carry
- 10 Step Ups and 45 sec wall sit
Cashout: Coaches Choice
STRENGTH TRAINING:
Bench Press = 10-8-6-4-2 (Add Weight Each Set)
Floor Bench = 3 x 8 (Barbell or Dumbbell)
Cable Triceps Pushdown = 3 x 25
Max Push Ups = 2 Rounds (When you fail, go to grandma and fail again)