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Warmup:
3:00 blood flow (sprint the last :20) or mobilization
Into
3 rounds:
10 weighted Shoulder circles 5/5
10 KB windmils
10 push-ups with rotations
Strength
3 Sets
10 DB Wide bent over rows (supinated)
10 DB chest Flies
Push Press
5X3
Build up to a heavy set of 3.
Superset with
10-15 Bicep curls after each round
Conditioning
For time
2-4-6-8-10
Shoulder to OH (135/95) (115/80) (95/65)
*12/10 Cals (row/ski)
or
*15/12 cal (bike)
*between each round
Intent: Intensity level: High. Anaerobic capacity. Ascending ladder. The work will get more difficult however the volume is low. This is meant to be a fast burner. Push the pace.
Power Hour:
Warmup:
3:00 easy blood flow or mobilization
Into
3 rounds:
10 push-ups with rotations
10 banded Squats
10 glute bridges
10 banded Press
Strict Press/Push Press
Adv: 5X3*
Beg: 5x10 DB
*Build up to a heavy set of 3.
Superset with
10-15 Bicep curls after each round
Back Squat
5x10
Building
*heavier than last week
Core:
Accumulate 5:00 plank