09/01/2015

Strength:

1) Bench press: Warm up, then:

-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

Work Capacity: 5 rounds (20 minutes) – EMOM, complete:

-Min 1: 20m prowler push (AHAP)

-Min 2: 20x 2-arm Russian KB swing (2x 53#/ 2x 35#)

-Minute 3: 20m handstand walk

-Min 4: 20x 1-arm KB snatch, 10 right/10 left (53#/35#)

Core: Complete the follow for max reps:

1) Tabata toes to bar

*rest 2 minutes, then:

2) Tabata GHD back extension (If you have done this before and gotten through all 8 rounds, add a barbell into the mix).

*Tabata = 8 rounds – 20 seconds on, 10 seconds off