Image
Warmup:
3 rounds:
10/8 cal
10 weighted Shoulder circles 5/5
10 KB windmils
10 push-ups with rotations
Strength/ Skill
3 Sets
10 S/A KB Bottoms up presses (ea)
10 Wide Bentover rows
Push Press
5X5
Work on speed. Build up to a challenging weight.
Conditioning
For time
30 HSPU
40 Toes to Bar
50 STOH (135/95) (115/80) (95/65)
60 Air Squats
Intent: Intensity level: High. Anaerobic capacity. Sprint Chipper. One time through. Body weight push and pull combined with a loaded push.
Power Hour:
Warmup
10-1 banded Steps
into
10 good mornings
10 Banded Squats
10 glute bridges
5 pushups
Strength:
A1.Barbell Bent Over Row
5x10
A2. Seated Single Arm KB press
5x5
B1. Back Squat
5x12
Building
B2. Box Jumps
5x3
Core:
75 weighted Sit-ups