Wednesday, July 3rd 2024

WARM UP – bike

:40 legs only bike slow + :20 legs only bike fast :

40 arms only bike slow + :20 arms only bike fast

:40 bike slow + :20 bike fast

MOVEMENT/MOBILITY – foam roller

*foam roller

1:00 foam roll quads / side

10 reverse lunges

1:00 foam roll hamstrings / side

10 single leg RDLs

1:00 foam roll lats / side

10 push up to downward dog

*grab light DB

:30 single DB OH carry / side

8/8 single arm shoulder press

10 DB Snatches

METCON

4x (18min)

AMRAP – 3

20 DB Snatch @ 50/35 (Rx+70/50)

20 Single leg v-ups (Rx+ GHDSU)

Max Rep strict HSPU

2min rest b/t NOTES

Earlier rounds you should have close to a minute on HSPU. Athletes must walk 100m during rest period.

MODIFY strict HSPU – slow descent, box Pike hspus OR seated DB Z press @ moderate load.

UPPER BODY HYPERTROPHY

4x

12 DB Bench @ moderate load

10-15 strict banded chin ups

2min rest b/t

*Even if you can do unassisted strict chin ups use a band and really control the movement