WARM UP
3 Steady Rounds:
20 Banded Glute Activation Steps (10 right & 10 left)
10 Push Ups
200m machine
STRENGTH
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
-Then-
Spend 10mins practicing HSPU
technique
SCALED = Box or without box
Pike push ups
METCON
RX
For Time:
Row 25 CAL
30 HSPU
Row 15 CAL
30 HSPU
Row 10 CAL
15 Power Cleans
SCALED = Deficit push-ups
LITE = HR push-ups
SIDEWORK
AMRAP 7 :
Complete as many unbroken sets of 6 Chest to Bar reps as possible
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