Warm-Up
A) Primer:
3 x 2 Min Rounds:
200m Run
4 Burpee
B) Tempo Work x4 Rounds:
1:0:3 (1 second up, 0 sec hold, 3 seconds down)
3 Strict Pull-Ups
Rest 15 seconds
3 Strict Dumbbell Press 25lb/15lb
Strength
Bench Press
A) 1 sets x 4 reps @ 70% of 1 Rep Max or (+5 lbs previous session) Program weight increases from week 2
B) 1 Set x 4 reps @ 90% of set (A)
C) 1 Set x 7 reps @ 85% of set (A)
Objective: match your reps in sets A and B
Rest 90 sec between sets
Strength Tip
Squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width
Workout
6 minutes AMRAP of:
6 Dumbbell Lunges 45s/25s
12 Jumping Lunges
24 Sit-Ups
– Rest 1 minute
Repeat