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WARM-UP
• 15 Double Unders
• 5 Dive bomber push ups. • 10 Passthroughs.
• 20 Shoulder Taps Mobility 1 Round: 30 secs
• Pec Strech
• Straddle
• Couch Strength: Shoulder press Test day! Core
3 rounds:
• 10 Star crunches • 10 Dragonflies Conditioning
21-15-9 reps • Push Press 95/65 • Sumo deadlift High pull • Toes-to-bar Cash out:
3x15 DB Strict Press 3x 15 DB Push Press 3x 8 DB horizontal and lateral raise 3x 15Reverse DB Fly
WARM-UP • 400 M RUN 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENG
Warm-up • Capp St. run 3 rounds: • 20 Side to Side Jumps • 10 Air Squats 3 rounds • 30 sec Couch Stretch • 30 sec Standing Toe Touch • 30 sec Straddle Strength Bent over row 4x10 AHAP Conditioning 10
Warm up: • 800 m run 2 Rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core: Tabata: • :20 Hollow body hold • :20 V-ups • :20 Plank Hold Strength: Back Squat: •10 reps @50% of 1RM