A) STRENGTH
Push Press: 2RM in 9 sets. Rest 2:00
– Goal: Build to 90-95%
– Reset reps – not touch n go
– Sets should look like 3-3-2-2-2-2..
B) CONDITIONING
2 RFT:
150 Double Unders
75 Calorie Row or 50 Calorie Bike
50 DB Push Press (50, 35)
L3: (100 Double Unders) (45, 30)
L2: (75 Double Under Attempts) (35, 25)
L1: (100 Single Unders) (30 DB Push Press per round @30, 20)
20:00 Time Cap
C) EXTRA CREDIT
– Global Foam Roll Lats x 60s each
– Half-Kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
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