Warm up
400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 wall balls
Endurance
5 rounds for max reps, starting a round every 7:30:
800m run
25 wall balls 20/14 lbs, 10/9 ft.
1 set of max bench press (barbell at 135/95 lbs or 2 DBs at 50/35 lbs
Note: this workout is for reps, keep a sustainable and consistent pace on run and wall balls (2 sets recommended), and aim to start your set of bench press about 60-90 sec before the end of the interval.
The run should take about 4min. There is no rest between rounds, pace yourself on the run as needed, or adjust the distance if you are not able to run a sub 4 min 800m.
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Back Squat
9 sets x 4 reps @ 80%-85%
Goal: Begin at 80% of 1RM & increasing weight each set to finish at 85%.
Back Squat Accessories
3-4 Rounds (20mins)
5/leg Barbell Back Rack Reverse Lunge @ 30%-40% todays weight
10 Single DB Back Rack Good Mornings
12 Double KB Front Rack Heel Elevated Squats