TUESDAY

SPECIFIC PREP

2 Rounds 

2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)

25ft/side SA Bottoms Up KB Carry 

10/side SL Glute Bridge Off Bench

8/side Quadruped Thoracic Rotations 

5 x (2 Push-Up + 4 Mountain climber lunges)

Strength Superset

STRENGTH

15:00 minute EMOM, Alternating Movements

minute 1: Deadlift

minute 2: Push Press

minute 3: Rest

Push Press

1 x 5 @ 70%

1 x 4 @ 75%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

Deadlift

1 x 5 @ 70%

1 x 4 @ 75%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

CONDITIONING “New Perspective”

PERFORMANCE

10:00 minute AMRAP

8 Handstand Push-Ups

14 Alternating Dumbbell Snatches 22.5/15kg

20/16 Calorie Row 16/12 Cal Ski 12/9 Cal Bike

FITNESS

Sub for 4 Box Piked Handstand Push-Ups

RX+

10 Wall facing HSPU