Warm Up
3 rounds
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
Strength
Back squats
4x7 @70-72%
Stiff legged deadlifts
Lighter 3x10 @50%
go nice and slow on the descent 3 second count
4x7 @70-72%
Stiff legged deadlifts
Lighter 3x10 @50%
go nice and slow on the descent 3 second count
Metcon
Conditioning and strength
6 sets
16 calorie hard row
8 bench press you pick weight
rest 1:1 (so rest as long as the work took)-
***Stimulus notes: Fast and simple, hard row into some pressing.
The row I want you to approach as a 90% push, thing pace of a 100 cals for time if you've done such but not so hard you can't get into the bench right after.
The rowing will help the recruited muscles for the bench press but will be difficult the further you get in as your heart rate spikes higher and higher.
Finish each set strong, bench should stay unbroken (or close to), you get rest after each round but that'll fly by. Let's shoot for 1:15-1:30 rounds.
6 sets
16 calorie hard row
8 bench press you pick weight
rest 1:1 (so rest as long as the work took)-
***Stimulus notes: Fast and simple, hard row into some pressing.
The row I want you to approach as a 90% push, thing pace of a 100 cals for time if you've done such but not so hard you can't get into the bench right after.
The rowing will help the recruited muscles for the bench press but will be difficult the further you get in as your heart rate spikes higher and higher.
Finish each set strong, bench should stay unbroken (or close to), you get rest after each round but that'll fly by. Let's shoot for 1:15-1:30 rounds.