WARM-UP
1 SET
1:00 CARDIO CHOICE (EZ PACE)
20 ALT. SHOULDER TAPS
10 BARBELL ELBOW PUNCHES
10 SAMSON LUNGES
INTO…
1 SET
1:00 CARDIO CHOICE (MODERATE PACE)
15 SLOW SCAP PUSH-UPS
10 TEMPO BARBELL STRICT PRESS @ 21X1
5/5 T-SPINE ROTATIONS
INTO…
1 SET
1:00 CARDIO CHOICE (HARD PACE)
10 PUSH-UP TO PIKE
10 ALT. BIRD DOGS
STRENGTH
BENCH PRESS
10-8-6-8-6-4
*START LIGHT AND BUILD TO MOD +. THE SECOND WAVE SHOULD BE HEAVIER THAN FIRST.
WORKOUT
ON A 12:00 RUNNING CLOCK…
MAX CAL ROW*
EVERY 2:00, INCLUDING 0:00, COMPLETE REPS OF PUSH PRESS
PUSH PRESS
RND1 = 16
RND2 = 14
RND3 = 12
RND4=10
