4.11.2019

Warm-up
300m Run
5 Min EMOM
Russian March/Walking Quad Stretch
Walking Lunge/ Worlds Best Stretch
High Knees/ Butt Kickers
Air Squats
Walk Outs

PVC Shoulder Progression

Barbell
10 GM
10 Front Squats
10 Push Press

Strength
5 x 3 Back Squats into 1 Pause Front Squat
Build to a Heavy Pause Front Squat Weight (approx 80% of 1RM FS)
Metcon (AMRAP – Reps)
7 Minute AMRAP
15 HPC (95/65)
9 Push Press
50m Run

Rest 3 Minutes

7 Minute AMRAP
12 HPC (115/85)
6 Push Press
50m Run

Rest 3 Minutes

7 Minute AMRAP
9 HPC (135/95)
3 Push Press
50m Run

Strength Programming
4×10 Glute Bridges
4×8 RDL
4×8 Glute Ham Developers

Comp Training
10 Min EMOM
30 on 30 Off
Max Cal Row

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