3 Rounds:
10/10 Banded strict press
10 Band Pull Aparts
5 Air Squats
100m Run
Then…
Push/Pull
Every Min x 9 Min (3 Rounds): (week 1 of 4)
Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU*
Min 2: 6-8 Bent over BB row (supinated grip/chin up grip)
Min 3: :40 Wall Sit Hold
Then…
Finisher —> Min 10:
1 max effort set of DB Z press (at least 15 reps)
right into
1 max effort set of DB bent over rows with the same DBs
Then….
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65# or empty bar
*if needed modify runs to 300m and Overhead squats with Back squats
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