Warm-Up
A)Every 2 Minutes for 5 rounds:
10 Shoulder Rolls
10 Push-Ups
10 Calorie Row
B) 3 Rounds:
30 seconds Plank Hold
30 seconds rest
60 seconds Max Calories Row
60 seconds rest
Strength
Push Press
3 sets x 3 reps
Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.
Strength Tip
Push Press: athletes should secure the bar in the front rack position with the weight of the bar in the midfoot of the athlete. Athletes will begin the dip of the movement by bending only at their knees, keeping their torso vertical and the weigh-in the middle of the foot. Athletes will then begin an aggressive drive up by extending the knee and opening the hips. As the legs drive the bar off the shoulders, the athlete will push the bar overhead with arms locked out.
Workout
9 Rounds for Time:
3 Bar Muscle-Ups
6 Burpee Box Jumps, 24”/20”
9 Sit-Ups
Workout Tip
Bar Muscle-Ups: athletes should be able to complete all 3 bar muscle ups in 30 seconds or less. Scale repetitions if needed. If athletes are unable to perform bar muscle ups, scale to 6 Strict Pull-Ups or 9 Ring Rows.
Burpee Box Jumps: athletes should choose a height they feel comfortable jumping and stepping down from.
Sit-Ups: athletes should complete all 9 sit-ups in one set or under 30 seconds.