Warm Up-
Row 1k nice and easy
50 Sit ups
50 Push ups
Mobilize Shoulders
SWOD-
Bench Press- 12 sets of 3 Reps every minute on the minute. Use 50%-70% of your 1RM and stay tight and explosive. Add bands for a little extra spice!
Muscle Endurance-
Tabata Mash up of:
75/55 Hang power Snatch
Burpees
* 8 tabata intervals of each!!! 16 total*
WOD-
AMRAP 5 Minutes:
7 DB Push Press 50/30 (each hand)
35 Double Unders
Bench- 7x3 with bands, worked up to 255
ReplyDelete5x3 without bands 255,265,275,295,305
Bent Rows- 135x8,155x8,175x8,185x8,205x8
AMRAP- 7 PP into round 5