Sunday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
2 sets
:30 jump rope
10 Cossack squats
10 over the fence
10 DB RDLs (light)
10 DB strict presses (light)
4 sets for reps:
:20 plate hops (45/25 lb)
– Rest :40
– Focus on fast feet and getting as many reps as possible.
1 set
10 alternating step-ups
8 single-DB alternating step-ups
6 DB step-ups
1 set
10 single-DB push presses
8 single-arm DB push presses/arm
8 DB push presses
1 set
10 DB step-ups
10 DB push presses
Metcon
Metcon (AMRAP – Reps)
RX
5 x 2:00 rounds:
20 DB box step-ups (35/50 lb) (16/20 in)
Max reps of DB push presses
– Rest 2:00 between rounds
– Use two DB’s for step-ups and push presses
5 x 2:00 rounds:
20 DB box step-ups (35/50 lb) (16/20 in)
Max reps of DB push presses
– Rest 2:00 between rounds
– Use two DB’s for step-ups and push presses
INTERMEDIATE
5 x 2:00 rounds:
20 DB box step-ups (20/35 lb) (16/20 in)
Max reps of DB push presses
BEGINNER
5 x 2:00 rounds:
20 DB box step-ups (16/20 in)
Max reps of DB push presses (10/20 lb)
Cool Down
:30 reach, roll, and lift
30 banded pull-aparts