Warm Up:
Upper body lift prep
Shoulder activation & mobility
Include inch worms/bear crawls/scap push ups
WORK:
In 7 minutes complete:
100/80 cal ROW
Max reps push ups
Rx+: For those with a regular high rep capacity for push ups, complete in 8 MINS
Rx2: Low bar
Rx3: Negatives
REST 5 MINS, then complete
10 rnds interval row for max metres
30 sec on 30 sec rest
REST 5 MINS, then complete
2 mins max DU
SILVERS:
Deadlift 5-5-5-3-3
WORK:
In 7 minutes complete:
100/80 cal row
max reps burpees (modify off box if necessary)
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