Monday, 9/28

Cash in: 2×400 get faster! 30 sec rest.

Cash out: 4×10 crusher press situps

 

Basics:

Three sets of:

  • Dumbbell or Barbell Push Press x 6-8 reps
  • Rest 45 seconds
  • Single Leg Hip Bridge x 8-10 reps each leg @ 2011
  • Rest 45 seconds
  • Partnered Leg Tosses x 15-20 reps
  • Rest 45 seconds

Every minute, on the minute for 16 minutes:

  • Even minutes – 10 Burpees
  • Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)

 

Performance

Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

 

Every minute, on the minute, for 16 minutes:

  • Even minutes – 10 Burpees
  • Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.