Workout – 8/29/2020

WARM-UP
AMRAP x 5 MINUTES
100m Jog
5 Kip Swings
5 Med. Ball Front Squats
5 Med. Ball Push Press to a target*

*Athletes toss the ball to a target from the Push Press. However, when catching the ball, catch the ball in your 2-4”, the dip you would do for the Push Press. This is not a full wall ball yet.

STRENGTH
3 SETS
6/6 Tempo SA DB Bench Press (3/1/11) (3 secs down, 1 sec hold, 1 sec up)
6/6 Tempo SA DB Arnold Press (3/1/1)
6/6 Tempo SA Supported Bent Over Row (3/1/1)

SA = Single Arm

-Rest as Needed b/t Sets-

WORKOUT
3 ROUNDS FOR TIME
400m Run (500m row/ski or 30 cal bike)
30 Wall Balls (20/14)|(14/10)
20 Pull-Ups

(Score is Time)

Leave a Reply

Your email address will not be published. Required fields are marked *