Wednesday, April 27 2022

Strength: Every 90 seconds, for 15 minutes (10 sets):

Push Press + Push Jerk

*Sets 1-2 = 65-70% of 1-RM Push Press

*Sets 3-4 = 75-80%

*Sets 5-6 = 83-86%

*Sets 7-8 = 88-90%

*Sets 9-10 = 90+%

Metcon: AMRAP 15

21 Cal Rowing, Ski Erg or Bike

15 Box Jumps (24/20

9 Handstand Push-Ups

Fitness

Strength: 3 Sets

Landmine Press x 8-10 reps (Left Arm)

Rest 30 seconds

Landmine Press x 8-10 reps (Right Arm)

Rest 30 seconds

Alternating Bent-Over Kettlebell Row x 10-12 reps

Rest 60 seconds

Metcon: AMRAP 15

21 CalRowing, Ski Erg or Bike

15 Dumbbell Push Presses

9 Dumbbell Box Step-Overs