Warm up
2 Sets
1:00 Cardio (moderate)
5 Single Arm Thruster (each arm, moderate)
10 Wall Ball (light)
-Then-
Warm Up to all workout weights.
Scoring:
Wide Grip Bench Press
4 Wide Grip Bench Press @ 7/10 RPE
4 Wide Grip Bench Press @ 7.5/10 RPE
4 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
2 Wide Grip Bench Press @ 9.5/10 RPE
*10 Dumbbell Push Ups after each set.
Scoring:
Barbell Back Rack Walking Lunges 20 Barbell Back Rack Walking Lunges @ 7/10 RPE 14 Barbell Back Rack Walking Lunges @ 8/10 RPE 14 Barbell Back Rack Walking Lunges @ 8.5/10 RPE 10 Barbell Back Rack Walking Lunges @ 9/10 RPE 10 Barbell Back Rack Walking Lunges @ 9/10 RPE Scoring: Partner Workout For time: (17min cap) 300ft Sled Push (2x45/1x45) 50 Dumbbell Thrusters (2x35/25) 300ft Sled Push (2x45/1x45) 50 Wall Balls (30/20) (10/9ft) (split) 300ft Sled Push (2x45/1x45) 50 Dumbbell Thrusters (2x35/25) 300ft Sled Push (2x45/1x45) *Split reps as desired Individual Version: For time: 150ft Sled Push (2x45/1x45) 25 Dumbbell Thrusters (2x35/25) 150ft Sled Push (2x45/1x45) 25 Wall Balls (30/20) (10/9ft) 150ft Sled Push (2x45/1x45) 25 Dumbbell Thrusters (2x35/25) 150ft Sled Push (2x45/1x45) Scaled: For time: 300ft Sled Push (1x45/1x25) 50 Dumbbell Thrusters (2x30/20) 300ft Sled Push (1x45/1x25) 50 Wall Balls (20/14) (10/9ft) (split) 300ft Sled Push (1x45/1x25) 50 Dumbbell Thrusters (2x30/20) 300ft Sled Push (1x45/1x25) Individual Version: For time: 150ft Sled Push (1x45/1x25) 25 Dumbbell Thrusters (2x30/20) 150ft Sled Push (1x45/1x25) 25 Wall Balls (20/14) (10/9ft) 150ft Sled Push (1x45/1x25) 25 Dumbbell Thrusters (2x30/20) 150ft Sled Push (1x45/1x25)
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