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Warmup:
EMOM 12:
1. :45 machine
2. 12 pushups with rotations
3. 14 Cossack Squats
Strength
3 Sets
8 DB Arnold Presses
8 Double KB Bentover rows
into:
Push Press
5,4,3,2,1,1,1
Build up to heavy single for the day
Conditioning
Every 4min x 3rounds:
50 Air Squats
25 Push Press (115/80) (95/65)(75/55)
15 Situps
Intent: Intensity Level: Moderate to high. Moderate load. Weightlifting and gymnastics combo both working the entire body.
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Power Hour:
3:00 blood flow
20 banded good mornings
20 banded presses
20 pushups w/ rotation
Barbell Good Mornings
4x10 building
*superset with
1 leg box jumps | s: Box jumps
3x3 per side
Adv: Push Press
5,4,3,2,1,1+
PushPresses
Build up to heavy single for the day
finisher:
3 Sets
10 DB Arnold Presses
10 Double KB Bentover rows
Beg:
5 sets:
12 DB Alt Press e/s
15 Lateral Raises
15 DB hammer Curls
:30 plank
Core:
3x
1:00 plank
:30 side plank e/s
20 deadbugs