Warm Up
3 rounds
30 double unders
15 calorie fan bike
30 double unders
15 calorie fan bike
Strength
Back squats
4x7 @72-75%
Bulgarian split squats
3x8 start light and hold dumbbells at your side
4x7 @72-75%
Bulgarian split squats
3x8 start light and hold dumbbells at your side
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
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.