STRETCH
OR
STRENGTH
HWPO day 9
Warmup
Strength
every 90 sec for 6 min
Push press
1x10 @57
1x10 @60
2x8 @63
Strict press
every 2 min for 8min
4 x10 at 90%
WOD
BUY IN
Tabata bike 20: on 10: off x8 rds
5x
8 Sand bag cleans / 100/70
10 burpee over bag /bar
CASH OUT
20/16 cal bike
sub out sand bag for barbell 135/95
Accessories
3 rds
20 banded strict pull-ups
15 db tri extension
12 back extension
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
