WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 6 MINUTES
MIN 1 - 5 UP DOWNS + 5 STRICT PRESS
MIN 2 - 20 CROSS BODY MOUNTAIN CLIMBERS +M10 SCAP PUSH-UPS
*PROGRESS THESE MOVEMENTS FROM ROUND TO ROUND.
ROUND 1 - 5 UP-DOWNS + 5 STRICT PRESS
ROUND 2 - 5 BURPEES + PUSH PRESS
ROUND 3 - BURPEES OVER THE BAR + PUSH JERKS
STRENGTH
EMOM X 5 MINUTES
3-5 PUSH PRESS
INTO…
EMOM X 5 MINUTES 2-3 PUSH JERKS
*BUILD TO A MODERATE WEIGHT PUSH PRESS. USE YOUR FINAL WEIGHT OF THE PUSH PRESS FOR THE FIRST SET OF THE PUSH JERK.
WORKOUT
EVERY 3:00 FOR 5 SETS
20 BURPEES
10 SHOULDER TO OVERHEAD ( 115/750(75/55)
MAX SIT-UPS REMAINING TIME…
-REST 1:30 B/T SETS-``
(SCORE IS REPS)