Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Conditioning
If you didnt do open prep here is your sprints for the week
5x
45 seconds - hard pace on bike
1:30 rest between
*I did this on a bike erg and stayed seated
and my quads were blown up fan bike works
too
5x
45 seconds - hard pace on bike
1:30 rest between
*I did this on a bike erg and stayed seated
and my quads were blown up fan bike works
too
Strength
Barbell strict press
5x5 @65-70%
Lateral raises
4x10
Rear delt lateral raises
4x10
Front raises with a plate
3x10
5x5 @65-70%
Lateral raises
4x10
Rear delt lateral raises
4x10
Front raises with a plate
3x10
Accessory
Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
4x10
Nordics
4x8
Strict toes to bar no kip
3x10