Warm Up: Down and Backs or 400m
3 Min Cardio:
Jump Rope/ Knee To Elbow/ Lat Overs/ Rope Slam
1 Round:
20 sec palio Chair
20 Air Squats (add band around knees)
20 PVC Press and Pass Thru
Lateral Band Walk
Performance: Front Squat
5 x 2
Build to a heavy 2 set and hit 2 reps OTM
1 Round Every five minutes for 20 Min:
15/12 Cal Bike
:30 OH Plate Hold
15/12 Cal Row
20 Step Ups (front Rack 30/20)
:30 Pillar/Ring Plank
Fitness: 4 RNFT
5/5 DB Step ups
10 Ring Rows
15 Ball Slams
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
Station 1
Max Db Sumo deadlifts
Station 2
Max Db Hang Power Cleans or Hammer Curls (alternate)
Station 3
Max Body Weight Lunge
Station 4
Max Distance Meters
SUMMER SHRED DAY 16