3 Rounds of:
50 Double or Single Unders
20' HS Walk or 2 Wall Walks
10 Sit Ups
GET STRONG
Push Press
Every :90 for 9:00
3 Reps
Build across sets
GET FIT
5 Rounds of:
2:00 on 2:00 off
10 Pull Ups
10 Shoulder to OH 115/75
Max Calorie Bike, Ski, or Row
COMPETITORS EXTRA
EMOM 14 of:
500/450m Bike Erg
1, 2, or 3 Legless Rope Climbs
Rotate movements OTM
COACHES NOTE:
Athletes should be set up with the correct Pull Up scale and Push Press weight to allow them to have an absolute minimum of :30 on the machine. Another way to approach it is to tell them to move to the machine at w/ :40 left in the round no matter what rep/movement they are on.
ATHLETES NOTE:
Start at a moderate working weight on the Push Press and gradually build across the sets. Don't let your dip drive position change as the bar gets heavier
BODYBUILDING WORKOUT
Routine 2: Legs
- Barbell Back or Front Squat (3 x 8-12 reps)
- Leg Press or Lunges (3 x 8-12 reps)
- Hack Squat (3 x 8-12 reps)
- Straight-leg Deadlifts or Leg Curls (3 x 8-12 reps)