WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 5 MINUTES
10 ALT.LUNGES W/ ROTATION
15 BANDED PULL APARTS
15 15 BANDED SHOULDER PRESS
INTO…
3-5 MINUTES MOBILITY (COACH’S PREFERENCE)
STRENGTH
PUSH-PRESS
5 REPS EVERY 3 MINUTES FOR 15 MINUTES
5TH SET AMRAP. AS MANY REPS AS POSSIBLE WITHOUT COMPROMISING FORM.
SUPERSET W/
8/8 BOX STEP UPS ( USE A SINGLE DB TO ADD EXTERNAL LOAD)
WORKOUT
FOR TIME
21-15-9
PUSH PRESS (95/65)(65/35)
BOX JUMPS (24/20)
