1. Movement Prep/Activation3 sets:1:00 Machine (easy pace)10 Dead bugs 5 Bench Press(empty bar - build across sets)5 Box Jumps (low box/ work on soft landing)
2. Strength PrepPartner up and rotate between these two movements:
3. Workout Prep1 set:100m Row (workout pace)3 Deficit Push Ups2 Single Dumbbell Box Step Up
Build to a heavy single (10-12 minutes)
* Rest as needed between sets *
Find a Max Height Box Jump
14 CAP
3:00 Wall Sit
50 Sit-Ups
3:00 Plank Hold
50 Russian Twists (14/10)
For each break on the Wall Sit or Plank, perform the following:
Wall Sit = 10 Squats
Plank = 3 Burpees
EMOM 15
RX
Min 1: 175/150m RowMin 2: 15 Push UpsMin 3: 12 Single KB Step Ups (35/25)(20/16)
RX+200/175m Row12 Deficit Push Ups (4”/2”)12 Single Weighted Step Ups (50/35)(24/20)
LibertyEvery minute (15:00)Min 1: 150/125m RowMin 2: 10 Bar Push UpsMin 3: 12 Step Ups
Target time each set: 30-40 seconds. If sets take >:50, scale.
No score, just do the work
AMRAP 15
Min 1: 200/175m RowMin 2: 15 Deficit Push Ups (4”/2”)Min 3: 10 Double Dumbbell Step Ups (50s/35s)(24/20)
5 x Sled Push & Pull (3/2)
Daily Maintenance 10 Mins Major Tom Low Back Ball Band