3 Rounds of:
50 Double or Single-Unders
20' HS Walk or 2 Wall Walks
10 GHD Sit Ups
GET STRONG
Push Press
Every 2:00 for 10:00 Complete one set 5-5-3-3-3
GET FIT
AMRAP 16 of:
8 Shoulder to OH 185/135
12 Pull Ups
16/10 Calorie Bike
COMPETITORS EXTRA
Death by 3 Sandbag + Burpee
Min 1: 3 Sandbag to Shoulder + 3 Burpees to Target 6"
Min 2: 3 Sandbag to Sh + 4 Burpees to Target 6"
Min 3: 3 Sandbag to Sh + 5 Burpees to Target 6"
COACHES NOTE:
With both pieces featuring a shoulder-2-oh, drilling the dip/drive will likely be the most valuable part of their game they can see instant improvement on.
ATHLETES NOTE:
Don't be afraid to break up the Sh to OH reps, even if it's only 8. The reps are supposed to be at least somewhat challenging, and your arms never get a break during the workout!
BODYBUILDING WORKOUT
Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (4 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (4 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable Rope Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)