Warm Up
2 Rounds of:
- 10 Scap Push Ups
- 10 T Push Ups
- 10 SA KBS Per
Strength/Skill
- A: Press @ 20X1 – Find a 1 RM – Rest 3 Minutes Between Sets
- Work on hip and glute activation exercises during this time
- Set 1 – 50% of possible 1 RM x 3 Reps
- Set 2 – 75% of possible 1 RM x 2 Reps
- Set 3 – 85% of possible 1 RM x 2 Reps
- Set 4 – 90-95% of possible 1 RM x 1 Reps
- Set 5 – 1 RM Attempt x 1 Reps
- Set 6 – 1 RM x 1 Reps (Optional)
3 Sets of:
- B1: Ring Pushups x Max Reps @ 1010 – Rest 45 Seconds
- B2: Russian KBS x 10-15 – Rest 45 Seconds
MetCon
In teams of two, partners alternate full rounds to complete 7 rounds each of:
10 Burpees
200 Meter Run
