Warm-Up:
Two sets of:
200 meter run
20 shoulder shrug
10 push-up
Two sets of:
200 meter run
20 overhead squat
10 banded face pull
A.Every 2:30, for 15 minutes (6 sets):
Strict Press + 10 leg raise & 5 ring row after each set
Set 1 – 5 reps @ 60-65%
Set 2 – 3 reps @ 65-70%
Set 3 – 2 reps @ 70-75%
Set 4 – 2 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 2 reps @ 85% or more
B. EMOM16 (4 sets) for max reps:
Station 1 – 45 seconds bike
Station 2 – 45 seconds bodyweight squat
Station 3 – 45 seconds kettlebell swing
Station 4 – 45 seconds alternating revers lunge
A.
45lb, 50lb. 55lb, 60lb, 65lb, 70lb
B.
Rounds 1:
25 squat
21 KB swing (35lb)
22 lunge
Rounds 2:
27 squat
22 KB swing (35lb)
26 lunge
Rounds 3:
30 squat
24 KB swing (35lb)
28 lunge
Rounds 4:
32 squat
24 KB swing (35lb)
30 lunge