Strength & Conditioning:
8-10 Barbell Bench Press
8-10 Strict Pull-Ups
10-15 Banded Tricep Pull-Downs
Rest 90sec. Repeat for 3-4 Total sets. 18min. Window
75 Wall Balls 20/14lb.
*At the top of every minute, complete 10 Alternating DB Snatches 50/35lb.
*Start with Snatches
ADV 30/20lb. Ball
Bodywork:
3 Parts Today 🙂
Part 1) Bodyweight Conditioning:
Tabata Mountain Climbers
40sec. of WORK x 20sec. of REST x 8 rounds.
Rest 90sec. When Finished and start this;
Part 2) Bodyweight Strength Piece:
1min. of Elevated Curtsy Lunges (right)
1min. of Single Leg Glute Bridges (right)
1min. of Elevated Curtsy Lunges (left)
1min. of Single Leg Glute Bridges (Left)
1min. of REST
Repeat that strength section for 3 full rounds. **Use a 40X0 Tempo
When part 2 is done rest 90sec. (Including the 1min. that’s in there) and start the core piece below:
Part 3) Bodyweight Core Only:
3 Rounds:
10 Toes To Hands
15 Reverse Sit-Ups
20 Regular Sit-Ups
25 Russian Twists
Rest 60sec. After Each Round
Sweat:
0-20 min…
3 Rounds:
20 Push Press (75/55lb.)
500m Row
20 Push-ups
10 Burpee Pull-ups
20-30 min…
3 Rounds:
400m Run
15 Sumo Deadlifts High Pulls (75/55lb.)
30-35 min…
AMRAP:
30 DB Russian Twists (25/15lb.)
10 Alternating Toe Touches (L+R= 1rep)
Da Daily D:
For Time:
100 Double Unders
_
5 Rounds:
10 Push Press 50/35s
8 Pull-Ups
_
100 Double Unders
_
5 Rounds:
10 Push Press 50/35s
8 Pull-Ups
No rest between sections. Should be done just under 20min.
If you want to add a little more juice, throw in another 100 double unders at the end!
Elevated Curtsy Lunges:
https://www.youtube.com/watch?v=yreoeyguahM