Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Tempo PAUSE Back Squat - 3 sets x 5 reps
5 seconds on the way down, 2 seconds in the bottom position,
then regular tempo on the way up. Start light then add weight
for sets 2 and 3.
Set 4 is regular tempo, no pause. Do 15 reps. Moderate weight.
Pick a weight that you still have at least 3 reps left in the tank.
#2 BB PAUSE Deadlift - 3 sets x 5 reps
Pause for 1 second right after you break contact with the floor, then for
one second when the bar is at your knees. This should be fairly light.
Not touch and go. Reset your start position for each rep.
#3 Start a timer
PART A
0:00 - As many 24" Box Jumps as you can, out of a total of 40 reps
1:00 - REST
2:00 - As many Burpees as you can, out of a total of 50 reps
3:00 - REST
4:00 - As many American Kettlebell Swings as you can, out of a total of 60 reps
5:00 - REST
6:00 - As many Inverted Rows as you can, out of a total of 70 reps
7:00 - REST
8:00 - As many Goblet Squats as you can, out of a total of 80 reps
9:00 - REST
10:00 - As many Pushups as you can, out of a total of 90 reps
11:00 - REST
PART B
At 12:00, in any order and any combination, do:
24" Box Jump 40 reps MINUS how many reps you did in PART A
Burpee 50 reps MINUS how many reps you did in PART A
American Kettlebell Swing 60 reps MINUS how many reps you did in PART A
Inverted Row 70 reps MINUS how many reps you did in PART A
Goblet Squat 80 reps MINUS how many reps you did in PART A
Pushup 90 reps MINUS how many reps you did in PART A
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