08-22-16 Monday

Skill:

  1. Warm up: Arms Out/Chest Out 3sx10r
  2. Forearm Plank Holds 3sx 1 min 15 seconds
  3. High Plank Holds 3sx 1 min 15 seconds

http://www.shape.com/fitness/workouts/pushup-progression-workout

Strength:

  1. KB Halo 3sx8r/side
  2. KB Single Arm High pulls 3sx8r/side
  3. BB Power Cleans 3sx5r (80% of best weight)

**Work yourself up to 80% of best weight, then perform all 3 sets at that weight**

Conditioning:

Buy in : 4 Laps

10 min EMOM

Even:

  • 15 KB SDHP
  • 10 KB Pushups

Odd

  • 5 Box Jump Burpees

Rest

5 min EMOM

  • 15 GUSU
  • 15 Russian Twist (each side)

Cash out: 4 Laps

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