1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30 Single Unders
15 Double Unders
5 Front Squats
5 Push Press
5 Thrusters
2. Workout Prep
1 set:
10 Double Unders
5 Thrusters (at workout weight)
10 Single Unders
Bench Press 5 x 5
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
For Time:
Teams of 2
10-9-8-7-6-5-4-3-2-1 (each)
50ft Shuttle Runs
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Running alternative, substitute 20-18-16-14-12-10-8-6-4-2 cal Air Bike.
In this workout, athletes will team up and perform a descending rep scheme in pairs. Partner 1 begins by completing 10 50ft shuttle runs. When they are done with all 10, Partner 2 does their 10 shuttle runs. Then, Partner 1 moves on to 9 reps while their partner rests. Then Partner 2 does their 9 reps. They continue in this way until they reach 1 rep.
Today’s workout is of moderate to moderately high intensity. Athletes should begin with an aggressive pace that can be maintained throughout the decreasing rest periods. As we progress beyond the 7’s, the tempo should increase.
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 1 min b/t rounds-