06/07/2017

Warm-up:

1 round:

10 Strict Press

10 Push-press

Strength:

1A) Push-press 4X2@70-80% of 2RM

1B) FS: 4x2@80% of 2RM

Conditioning:

30” AMRAP with HR below 150BPM:

Run 400m

15 strict TTB

200’ farmer’s carry (dbs or KBs)

20 Push-ups

Extra work:

Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.

Strength:

1) Bench 4X2 @80% of 2RM

2) Tabata hollow holds

3) 3x10 Ab roll-out