WORKOUT
Warm-up:
10 light kb or db squat to press out
10 large X-banded side steps L/R
10 large banded thruster
10 hanging scap retractions
x 2 rounds
A. 3 sets:
Barbell Push press x 3 reps + Push jerk x 3 reps
1.1.1.1 Weighted pull up cluster Pronated @20×0 (rest 10 sec b/t reps )
*complete negative pull ups with 4-5 sec lower down if can’t add weight
Rest 30 sec
B. 3 sets:
Push ups @31×1 x 8-12 tough reps (deficit/rings/use plates)
Rest 30 sec
Side plank Powell raises @20×0 x 10-12/arm
Rest 30 sec
+
Every 3 mins x 16 mins :
15 No pushup burpee over bar
15 Thrusters @ 75/55#
Rest 1 min b/t rounds
BOOTCAMP
5 rounds:
10 Hang DB Power clean + Jerk
10 Plank up downs
10 Crossbody Mt. + Feet Jack
Rest 2 mins
4 rounds :
20 Alt. DB power snatch
10 burpees over DB
Rest 2 mins
3 rounds:
25 Box jump overs
30 Weighted Curtsy lunges
Rest 2 mins
2 rounds:
15 DB devils press
20 DB Box step overs
+
Core finisher if time:
Coach’s choice
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