Warmup
Tabata core
Medball dead bugs 🐜
Strength
Push press
5@60
5@70
5@75
5@80
5@82-85
Wod
12:00 amrap
30 SA OH lunge /15 per arm 50/35
20/16 cal row
16 BJOVER
Level2
20 SA front rack lunge /10 each arm 35/25
16/12 cal row
12 BJ OVER
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
