Warm Up Jump Rope 1:00 then 2 rounds:

  • 12 lunge with twist
  • 10 Push Ups
  • 10 Jump Pullups
  • QM: Bear crawl up, Crab crawl back

Mobility

  • Five Way Shoulder
  • https://www.youtube.com/watch?v=eveYJP1indI

Weight Training

Add 5# to your working max from last cycle (90% 1RM), percentages based off of new working max.

Overhead Press- after warm-up: 70% x 3, 80% x 3, 90% x max reps (at least 3, not to failure, i.e. 9RPE max)

Workout

Pull-Up: 5 x max reps (choose variation that allows at least 10 reps on the first set)

3 supersets, 1:00 rest:
30 DB hammer curls @ 8-9RPE
30 Band Tricep push-down @ 8-9RPE

5:00 for rounds:
15 Slam Ball
10 Push-Ups

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