Prep
Equipment required: Light band, barbell
1) 10 Band Pass Throughs
2) 5 each Plank Wave
3) 3 Rounds:
– 3-5 Banded Push-ups (scale to knees if necessary)
– 6 Barbell Rows
– 6 Push Press
– 10 Kip Swings
A.
Speed Floor Press
8 x 3 every 60s.
– Slightly Heavier than last week
– 2-3 Warm-up sets
– Final Week
B.
3 x 12-15. Rest 60s.
– Rx+: Feet Elevated
– Improve from last week
C.
‘Open 12.3’
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Press (115, 75)
9 Toes to Bar
– Goal: Challenging but sustainable pace with even split times. Break early on Push Press and Toes to Bar.
L3: (95, 65)
L2: (20, 15) (75, 55) (Hanging Straight Leg or Knee Raise)
L1: (Box Step-ups) (Light DB Push Press) (Weighted V-ups or Sit-ups)
D.
DB Hammer Curls
3 x 8-10 3s down. Rest 60s.