OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
200 M Run
5/5 Single DB hang Clean
5/5 Single DB Push Press
5/5 Shoulder taps (Inverted Position
2 Wall Walks
then
1 set
3 dbl DB hang Clean and Jerk (50/35)
4 dbl DB suitcase hold lunge
10′ Handstand walk
Amrap 25
200 M Partner Run
20 Double Dumbbell Hang Clean and Jerks (50/35)
32 Dbl Dumbbell Suitcase hold Lunges
50′ Handstand Walk (25’/partner)
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 8/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 8.5/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 9/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 10/10 RPE
AMAP in :30 Close Grip Push Ups
* You will do 5 sets of 8 wide grip bench press (40 total reps) and 5 sets of as many close grip push ups that you can perform in :30 seconds.
* Comment your max reps in the notes section.
1 Min Hard (Highest RPM)
2 Min Mod (Middle RPM)
1 Min Easy (Lowest RPM)
No rest between sets.
-Rest 1 Min-
40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery
30 Sec Harder (95-105 RPM), 30 Sec Easy Recovery
20 Sec Hardest (105-115 RPM), 40 Sec Easy Recovery
15 Sec Sprint at Max RPM, 45 Sec Easy Recovery
20 Sec Hardest (105-115 RPM), 40 Sec Easy Recovery
30 Sec Hard (95-105 RPM), 30 Sec Easy Recovery
40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery
-Rest 1 Min-
3 Sets
1 Min Hard Low Damper (Same 80 RPM)
2 Min Mod on Lower Damper (Same 80 RPM)
1 Min Easy on Lowest Damper (Same 80 RPM)
No rest between sets.
Total: 31 Min