Warm-up
Tabata Mash up
4 rounds of
20 seconds of max effort row
10 seconds of rest
20 seconds of max effort push ups
10 seconds of rest
Strength
Strict Press {military press/ standing press}
Rep Scheme 10-8-6-4-2-2-2
NOTE: Do a few sets to warm-up than start your set of 10 reps. As the reps decrease in the sets the weight should increase. Even if it is just 5# try and add weight.
WOD
10 Min AMRAP of [as many rounds/reps as possible]
5 push press @95/65#
5 burpees
10 wall balls
NOTE: Scale the weight as needed on the push press.
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