0:00-15:00 General/Specific Warm-up
15:00-25:00 Core Work
25:00-35:00 Transition to Endurance (warm-up all three movements)
35:00-53:00 Endurance
53:00-60:00 Cool-down/Accessory Work
General Warm-up
3 rounds
Iron Crosses
Forearm Stretch
Thread the needle
Pigeon Stretch
Core Work
Alt. EMOM 10
30sec Supermans
30sec Dead Bugs
Endurance Prep
2-3 Rounds
5 Russian KB Swings
5 Single DB Bench Press
5 KB Upright Rows
*build to starting weights
Endurance:
3 Rounds For Reps
1 minute Max Rep Heavy Russian KB Swings
1 minute Rest/Transition
1 minute Max Rep Single DB Bench Press
1 minute Rest/Transition
1 minute Max Rep KB Upright Rows
1 minute Rest/Transition
PACE GOAL: Max reps with solid technique…check your ego and go for quality over quantity :) We will retest this in Week 7
FEEL:
Heavy Burn
These should be heavyish weights moving for a moderate to high amount of reps
STRATEGY:
Go for big sets each time on the swings and upright rows
Switch hands as needed on DB Bench Press (try to get an even amount on each side)
JACKEDuary Day 2
50 Single Arm, Single Leg V-ups