Strength
10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast)
10 Dumbbell Seated Strict Press @7.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8/10 RPE + 20 Barbell Speed Strict Press (light and fast)
7 Dumbbell Seated Strict Press @8.5/10 RPE + 20 Barbell Speed Strict Press (light and fast)
*Score is Dumbbell Seated Strict Press weight.
Back rack tall step ups + barbell back rack single leg quarter squat hold
14 Barbell Back Rack Tall Step Ups @6-7/10 RPE + :20 Barbell Back Rack Single Leg Quarter Squat Hold @6-7/10 RPE
14 Barbell Back Rack Tall Step Ups @6-7/10 RPE + :20 Barbell Back Rack Single Leg Quarter Squat Hold @6-7/10 RPE
14 Barbell Back Rack Tall Step Ups @6-7/10 RPE + :20 Barbell Back Rack Single Leg Quarter Squat Hold @6-7/10 RPE
14 Barbell Back Rack Tall Step Ups @6-7/10 RPE + :20 Barbell Back Rack Single Leg Quarter Squat Hold @6-7/10 RPE
*Barbell Back Rack Tall Step Up : 7 each leg
**Barbell Back Rack Single Leg Quarter Squat Hold : each leg
Successory:
3 Sets
:30 Sandbag Shoulder Hold Right Side + :30 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE
:30 Single Arm Plank Right Arm + 10 Russian Twists + :30 Single Arm Plank Left Arm + 10 Russian Twist
-rest as needed b/t sets-
Metcon: 24 min cap
150/120 Calorie Echo Bike
*Every 3 minutes, including 0:00 perform:
15 GHD Sit Ups
12 Box Jumps (24/20)
9 Strict Handstand Push Ups
Scaled:
120/100 Calorie Echo Bike
*Every 3 minutes, including 0:00 perform:
12 GHD Sit Ups
9 Box Jumps (24/20)
6 Strict Handstand Push Ups
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