A) Tabata 4 Rounds
20 sec work/10 sec Rest
*1 round = 3 movements completed including rest
Hand Release Push Up
B) 200m Run
4 sets x 5 reps @ 60% of 1 Rep Max
60 sec rest between sets
3 sets x 5-7 reps
Rest 90 sec between sets
Tempo: 1:1:1 (1 sec up,1 sec hold, 1 sec down)
Floor Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. This movement exposes weaknesses in the top portion of the bench press, you won’t be able to bounce the bar off your chest.
Strict Pull-Up: keep your elbows under the bar, this will make it easier to raise your chest to the bar. Reach full range of motion and extend at the bottom position to avoid placing overload on your arms/biceps.
8 Min AMRAP:
12 Sumo Deadlift High Pull 115lb/85lb
9 Slam Ball
6 Burpee Box Jump 24”/20”
*Sub slam ball with jumping squat
Rest 4 Min between work series 1 and series 2
The goal is to take short rests between movements and get through unbroken if possible. Don’t rely on your back on the sumo deadlift high pull, keep your chest up and drive with your quads and extend the hips to keep that bar moving. Match your reps from round 1 with round 2, don’t slack!
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