Strength:
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE
Strength:
14 Barbell Front Rack Tall Step Ups (7 each side) @6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE
14 Barbell Front Rack Tall Step Ups (7 each side) @6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE
14 Barbell Front Rack Tall Step Ups (7 each side)@ 6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE
14 Barbell Front Rack Tall Step Ups (7 each side)@ 6-7/10 RPE + :50 Barbell Back Rack Single Leg Quarter Squat Hold (25 Second hold each side) @6-7/10 RPE
Strength:
0:25 Sandbag Shoulder Hold Right Side + 10 Sandbag Walking Lunge (5 each side) + 0:25 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE
0:25 Sandbag Shoulder Hold Right Side + 10 Sandbag Walking Lunge (5 each side) + 0:25 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE
0:25 Sandbag Shoulder Hold Right Side + 10 Sandbag Walking Lunge (5 each side) + 0:25 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE
0:25 Sandbag Shoulder Hold Right Side + 10 Sandbag Walking Lunge (5 each side) + 0:25 Sandbag Shoulder Hold Left Side @ 7-8/10 RPE
Midline
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
*Rest 2 Mins between sets
Metcon: 30 min cap
Partner Workout:
For time:
100 Wall Ball (20/14)
100 Box Jump Overs (24/20)
100 Wall Ball (20/14)
100 GHD Sit Ups
100 Wall Ball (20/14)
25 Rope Climbs
Scaled:
Partner Workout
For time:
70 Wall Ball (20/14)
70 Box Jump overs (24/20)
70 Wall Ball (20/14)
70 GHD Sit Ups
70 Wall Ball (20/14)
15 Rope Climbs
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