1 SET
1:00 Cardio
20 Alt. Shoulder Taps
10 Barbell Elbow Punches
10 Glute Bridges
15 Slow Scap Push-Ups
10 Barbell Strict Press
5 Cat/Cows
10 Push-Up to Pike
10 Alt. Bird Dogs
0-3 - 10 Reps (warmup)
2-3 - 10 Reps (warmup)
3-6 - 10 Reps
6-8 - 8 Reps8-10 - 6 Reps10-12 - 8 Reps12-14 - 6 Reps14-16 - 4 Reps
*Start Light and build to Mod+. The second wave should be heavier than the first.
(Score is Weight)
Week 1 of 5
Strength | Wave-Loading Cycle
Max Calories*
*Every 2:00, including 0:00, complete Reps of Push Press (95/65)*.
Push Press Reps:
RND1 = 16
RND 2 = 14
RND 3 = 12
RND 4 = 10
RND 5 = 8
RND 6 = 6
(Score is Total Cals)
MIN 1 - 8-12 SLOW Rower Hamstring Curls
MIN 2 - :25/:25 Side Plank Hold
MIN 3 - :45 Childs Pose
(No Measure)