Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling 3 minutes Skipping

2 Rounds of:

  • 10-15 Ring Rows
  • 10-15 Push-ups
  • 10-15 Shoulder Pass Throughs
  • 10-15 Overhead Squats
  • Part 1:

    Press 4 x 5 ACROSS - add 2.5-5lb more than last time - rest 3mins

    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

    *Compare to August 27, 2010

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

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