HWPO
Every 90 sec
Push press
1x10@55
1x8 @58
1x6 @61
1x4@67
Strict press every 2:00
4x8 90%of 8 rm
WOD HWPO
50-40-30 bike
10-10-10 sand bag cleans 100/70
Rest 1:30
Accessories x3
10 banded strict
10/10 1 arm db tricep ext
15 back ext
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
