Through this 45 day cycle we will do many “supersets” in a given time domain. You will be responsible for 2 tasks in the same working time window. The goal isn’t to do it “for time” but for load and quality. It should leave you with time to adjust weights, share equipment and go from movement to movement without much rush. Keep the prescribe rep schemes unbroken with the weight you choose.
3:00 Bike or Row
_________
5 Banded pass throughs
10 Band pull a parts
10 Band overhead pull a parts
15 Banded good morning
2 rounds
_________
5 Push Up + shoulder tap right and left (1 push up + 1 shoulder tap right + 1 tap left)
5 Sit Up
10 Toe Pop (light jump through calves and ankles)
3 rounds
Every 3:00 x 4 sets (12:00)
Execute
12 Bench Press reps
+
15 Dumbbell romanian Deadlifts
RXConditioning:
“Body weight Work”
50 Double Unders
20 GHD Sit Ups
20 Push Up
5 rounds for time.
15:00 Cap
Intermediate:
“Body weight Work”
25 Double Unders or 50 Lateral bar jump overs
20 Abmat sit ups
10 Push Up
5 rounds for time.
15:00 Cap
Baseline
“Body weight Work”
50 single unders
20 Abmat sit ups
20 Kneeling Push Up
5 rounds for time.
15:00 Cap
Superset
3×12 lateral Dumbbell shoulder raise
+
3×10 lateral bent over shoulder raise
*Slower down than up tempo for both.
