Workout of The Day:
A1. Back Squat x3 Reps. Rest :10 Seconds
A2. Box Jump x3 Reps. Rest 3min Recover Walk
B.3x(:30 on/:30 off) DB Push Press **Rest in the OH locked out position.
C. AMRAP 10 Min Z Press #45/35
** Use a Barbell for The Z Press.
A1&A2 4 sets
Warm Up:
2×10 Pass Through
2×5 Wall Squat
2×15 Air Squat
2×10 Lunge
2×5 Inchworm
2×15 Leg Swing
2×10 KB Roll Over
Advanced:
Strength:
CGBP 6,4,2,6,4,2, Rest 1:30 Between Sets
%70,75,80,80,85,90
** If 1RM is unknown then find it instead.
Condo:
:30 Box Jump @20” box +
:60 Step Up @20” box +
:30 Rest
7 Rounds
(First round of box jumps needs to be 15 reps and must increase by 1 rep each round)
10x Split Squat with DB in Each Hand (hold for :10 seconds on last rep in active bottom position)
10 Each Leg. Five Full Sets. Rest one minute after each leg has done 10 reps.
Supplemental:
For Time:
50 Strict Toes to Bar (No Kip or Swing)