A. GENERAL (5:00)3 rounds2 x 50’ Shuttle run3-5 Inchworm push ups10 Alternating Down dog = Ankle Taps
B. MOBILITY / ACTIVATION (4:00)2 sets10 Seated band rows10 Chest press + protractionC. SPECIFIC (8:00)Bench Press5 Reps @ tempo descent, empty bar5 Reps @ light, controlled descent5 Reps @ moderate5 Reps @ Moderately heavy—Start working sets
C2. SPECIFICWall Walks:3 Pikes Against Wall3 Pikes + Steps3 Half Wall walks3 Wall Walks—-Practice Round3 Burpees3 Ab Mat Sit-ups1 Wall Walk / Modification
5-5-3-3-3
Increase load to a moderate/heavy set of 3
Score: WeightTC: 10 minutesKG: N/A
Scaling OptionsBeginnerTechnical Load
IntermediateAs written
EMOM 151- 15 Burpees2- 15-20 Ab Mat Sit-ups3- 3-5 Wall Walks
Score: TimeTC: 15 min
Scaling OptionsBeginnerEMOM 151- 7-10 Burpees, no push up2- 10-15 Ab Mat Sit-ups3- 5-7 Inchworm push ups (knees)
IntermediateEMOM 151- 12-15 Burpees2- 15-20 Ab Mat Sit-ups3- 5 x ½ Wall walks
3 Sets15 Bent over Band Pull down15 Cross Body DB Hammer curls
Goal: Upper Body Antagonist Accessory