Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up 5mins roll-out/free style

2 Rounds:

  • 1 Lap Bear Crawl
  • 10-15 Split Squats/side [32x0]
  • 10-15 Lateral Split Squats/side [32x0]
  • 10-15 Ring Rows [3021]
  • 10-15 Y’s, hold for 3 sec at the top.
  • Arm swings + Legs swings

Part 1: Dumbbell Press 5 x 8-12 - rest 2mins

Part 2:

  • 6 Tabata Intervals of Thrusters @ 45% 1RM Push Press or 65% 1RM Press or 70% 5RM Press
  • rest 30sec, then
  • 6 Tabata Intervals of Kipping Pull-ups
  • rest 30sec, then
  • 8 Tabata Intervals of Wall Ball

Score your total reps for each set of Tabata Intervals

Optional After Party: Lat and Chest Stretching: 2mins/stretch/side

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