Warm-Up
A) 2 Rounds:
10m Bear Crawl
10 Russian Swings
20 Sit-Ups
B) 2 Rounds:
10 Lunges
10 Dumbbell Press
10 Dumbbell Walking Lunges
10 Push Press
10 Step-Ups, on a high box
Strength
Push Press + Split jerk
(1 + 2)
Every 75 seconds x 8 rounds at RPE7
Objective: build to an RPE of 7 for the complex of 1 push press + 2 split jerks every 75 seconds.
Workout
5 Rounds For Time:
7 Bench Press, 135#/95#
7 High Box Jumps, 30″/24″
14 Sit-Ups
RX+ – 165#/115#
RX- 135#/95#
AX – 115#/75#
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
Bench Press: each set of the bench should be completed in 2 sets or less. Scale load as needed.
Box Jumps: pick a height that his challenging for you but able to complete under fatigue.