3 rounds:
:20 Machine
10/10 Banded Strict Press
8 Banded Bicep Curls
6 Scap Push Ups
4 Jump Squats
Then…
Week 2 of 4
Every Min x 9 Min (3 Rounds)
Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU*
Min 2: 12 Alt DB Curls (24 total) against the wall.
Min 3: :40 Wall Sit Hold (weighted if possible)
Finisher —> Min 10:
1 max effort set of DB push press
right into
1 max effort set of DB bent over rows with the same DBs
With Murph coming, we will be working on pushing and pulling volume through accessory work. This will help not only improve Murph times, but also reduce the amount of soreness after.
Then….
5 Rounds: 2:00 on/ 1:00 Rest
200m/150m Row or 200m run
8 Burpees
AMRAP: Air squats* or Max Pistols.
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