Warmup:400m Run at breathing pace
500m Row at breathing pace
100 Jump Rope singles
Foam Roll
2 Rounds
10 Pushups
10 Pullups
10 Air Squats
10 Situps
Strength:
Strict Press
3-3-3-3-3
Double Unders
30-30-30 try to go unbroken
Workout:
12 Minute AMRAP
12 Shoulder to Overhead
12 Box Jumps
Burpees
Ascending burpees after each round.
Example: R1=3 burpees / R2= 6 burpees / R3=9 Burpees and so on.
Workout Courtesy of SCF
Shockwave: 14:59
ReplyDelete4 Rounds
400m Run
50 Air Squats
Hang Power Cleans: 78x7-95x5-108x3-123x1
Sideswipe:
ReplyDeleteShoulder Press: (45-55-65-75-85-75-65-55-45) x 3
Push Press: (55-65-75-85-95-105-108-95-85-75-65-55) x 3
30 Double Unders between each set
Bee:
Shoulder Press: (45-55-65-75-85-95-105-115)
Jazz: 5 Rounds
33# Push Press
12 Box Stepups
Burpee Planks
Mudflap: 6 + 5 Stepups
14" Box Stepups x 12
Jump Rope Singles