Warm Up
5 minutes bike
Two sets of:
60 seconds dead hang
20 push-up
100 meter run
Two sets of:
60 seconds barbell overhead hold
20 palloff press with rotation, 10 per side
100 meter run
A. Every 2 minutes, for 16 minutes (8 sets) of:
Strict Press
Set 1: 5 reps @ 65-75%
Set 2: 4 reps @ 70-80%
Set 3: 3 reps @ 75-85%
Set 4: 2 reps @ 77-87%
Set 5: 2 reps @ 80-90%
Set 6: 1 rep @ 85-95%
Sets 7-8: 8 reps @ 70-80%
Complete 10 leg raises after each set.
B. Against a 4-minute running clock…
200 meter run
6 thruster
Max calories of bike
Rest 2 minutes and repeat for a total of three sets.
A. Strict Press
50lb
55lb
60lb
65lb
70lb
75lb
55lb
55lb
B.
55lb Thruster
18/22/21 cal