THURSDAY

Warm-Up

2 Sets, For Quality

5/5 Single Arm Overhead Tall Kneeling to Standing

10 Hollow Rocks

10 Russian Twists (Over and Back = 1)

20 Bear Plank Shoulder Taps

10/10 Pallof Press

Strength

31x1 Tempo Strict Press

Every 2:00 x 4 Sets

4 Reps @ 70%+

Extra Instructions

% Based on 1RM Strict Press

Each rep will have a 3 second negative and 1 second pause on the shoulder and 1 second pause over head

Record Working Weight

"Jenga"

EMOM 16

Min 1: 10 Push Press 40/30

Min 2: 14 GHD Sit-Ups/Plate Sit-Ups

Min 3: 20/15 Push-Ups

Min 4: :20/:20 Side Plank

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Complete Each Movement within each minute

Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets

Stimulus: Midline Stability and Muscular Stamina

RPE: 7/10