WARMUP
TABATA X8 (13 MINS)
CALS ON ANY MACHINE
– THEN —
20 PVC BTN STRICT PRESS
10 ALT LIZARDS
10 UP DOWNS
10 DOWN DOGS
20 ALT SCORPIONS
– THEN —
20 BENTOVER “Y”s
20 BENTOVER”T”S
20 BENTOVER “W”S
Then..
STRENGTH
PUSH PRESS – EVERY 90 SEC (15 MINS)
1X 10 REPS @50%
1 X 10 REPS @60%
2 X 8 REPS @65%
2 X 6 REPS @70%
– THEN –
DROP THE BAR TO 40%
2X MAX SETS OF STRICT PRESS
then..,
EVERY 5MINS X 3
500/400M
20 PUSH PRESS (95/65)
20 PUSHUPS/10 HSPU
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