1: 4 Push Press + 4 Jerk @65%
2: KB Deadbugs – 10
3: Rest
4: 4 Push Press+3 Jerk @70%
5: KB Deadbugs – 10
6: Rest
7: 4 Push Press+2 Jerk @75%
8: KB Deadbugs – 10
9: Rest
10: 4 Push Press+1 Jerk @80%
6 – Shuttle Runs
10 – DB RDL’s
10 – Curtsy Lunge
30 Sec Wall Sit
Machine for 2 Min
Inchworms – 4
Down/Up Dog – 4
Thread the Needle – 8
Samson with a Twist – 4
Wall Fan Outs – 4 Each
Shoulder Wipers – 4 Each
Wall sit with Press OH – 10
Windmills – 10
Good Mornings – 10
Heel to Toe Rocks – 10
Shuttle Run – 4
Curtsy Lunge – 4
Barbell Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Push Press – 5
RDL’s – 5
Pec Stretch – 30 Sec
1: 4 Push Press + 4 Jerk @65%
2: KB Deadbugs – 10
3: Rest
4: 4 Push Press+3 Jerk @70%
5: KB Deadbugs – 10
6: Rest
7: 4 Push Press+2 Jerk @75%
8: KB Deadbugs – 10
9: Rest
10: 4 Push Press+1 Jerk @80%
6 – Shuttle Runs
10 – DB RDL’s
10 – Curtsy Lunge
30 Sec Wall Sit
4 Rounds
1 movement every :90
1 – 8 Barbell Bench press @ 60-70%
Superset with 1 set to RPE 8 push ups
2 – 1 set to RPE 8 of Strict pull ups / Ring rows Super set with 1 set of 8-10 DB Curls
3 –
4 – :60 Row @ Damper 10/8
4 Rounds
1 movement every :90
1 – 8 Barbell Bench press @ 60-70%
Superset with 1 set to RPE 8 push ups
2 – 1 set to RPE 8 of Strict pull ups / Ring rows Super set with 1 set of 8-10 DB Curls
3 – 10-15 DB side lateral raises superset with 20 banded triceps push downs
4 – :60 Row @ Damper 10/8 @70% effort
5 – Rest
Teams of 2
On a 50′ length
50’=1 Rep
Swap every 50′
100/75 Calorie Machine buy in
10 Burpee broad jumps
8 Double DB farmer carry
6 Sandbag bearhug carries
8 Burpee broad jumps
6 Double DB farmer carry
4 Sandbag Bearhug carry
6 Burpee broad jump
4 Double DB farmer carry
2 Sandbag bearhug carry
RX+ 150/100 70s/53s (125/90 cals)
RX 100/70 70s/53 (100/75 cals)
Pico 50s/35s Burpee lunge step if you cant jump 80/50 Calorie Machine buy in
