Warm up
2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 kipping swings
10 double unders
Endurance
10 rounds of 2:30 min AMRAP intervals, alternating between A and B (5 rounds on each), resting 1 min between each round:
Part A
300m run
AMReps cal row in the remaining time of the interval
----
Part B
Buy-in: 60 double unders
Then, in the remaining time, AMRAP of: 6 pullups, 8 American KBS 24/16 kg, 10 air squats
Note: Run the 300m as 3 lengths going up and down on York Ave between 86th and 85th street.
Part A: You should have about a minute on the rower.
Part B: scale with 45 sec of double under attempts or 90 single unders, then move to the AMRAP. Goal is 2 rounds of the AMRAP each interval.
UES strength
Warm Up
2 Rounds
5 Pushup to Down Dog
5/letter of I,Y,T
10 Banded Face Pulls
10 Empty Bar Bench
(2nd Round) 10 Barbell Bench with light weight
Bench Press
In 12 Minutes with as many sets needed work up to a
5 Rep Heavy (~5-10lbs less then last week)
Bench Press
Every 2 Minutes of 4 Sets
5 Reps @ 83% of todays 5 Rep Max
Accessory
3 Supersets For Load & Quality
8/arm Alternating Incline DB Bench Press
8/arm Alternating Incline Bench Supported DB Row
-30sec Rest-
AMRAP Unbroken Dips
AMRAP Unbroken Ring Rows (Feet Elevated)
-Rest 1-2 Minutes between sets-