60s of 3x Burpees + 20m Sprint
Rest exactly 1:00 while partner goes
3 rounds each. The goal is speed and consistency from round 1 to round 3
Review KB TGU technique – 5 minutes
3 rounds of
50x Squats +
4x KB TGUs (53/35)
HR Push-ups + KBS (53/40)
3 rounds of…
5x Wall Walks +
20x Box Jumps (24/20)
Stretch and Cool Down
10x Strict Push-ups (pause 2s at the top of each rep) +
60s MB Pec Hold (20/14)
1:1 Rest, 3 sets
Work up to a very difficult 3-Rep Bench Press (should NOT be able to perform 5 reps in a row)
Then, with that load…
5-Rep Bench Press Cluster Set
1 rep + 15s rest + 1 rep + 15s rest + 1 rep + 15s rest + 1 rep + 15s rest + 1 rep
Once five reps are complete the set is over.
Rest 3-5 minutes, repeat once.
3×12 (each) One-Arm “Deadbug” DB Chest Press.
Between each set do a 15s One-Arm Hang from the pull-up bar with each arm.
Then, time permitting:
3×12 Seated DB External Rotation