WARM UP
2MIN cardio of choice
-THEN-
3MIN EMOM:
5 baby makers
5/5 s/a strict press
Cardio Options:
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: PUSH X PULL
5 SETS FOR QUALITY (15MIN):
Superset:
5 squat negatives* + 5 deadlift negatives*
*Negative Tempos:
Set 1 – 2sec
Set 2 – 4sec
Set 3 – 6sec
Set 4 – 8sec
Set 5 – 10sec
*rest as needed between rounds
*add weight as needed
WORKOUT: PUSH X PULL
15MIN AMRAP:
Part 1 – 0:00-5:00
50 Single Arm push jerks
Max mountain climbers
Part 2 – 5:00-9:00
40 Single Arm push jerks
Max mountain climbers
Part 3 – 9:00-12:00
30 Single Arm push jerks
Max mountain climbers
Part 4 – 12:00-14:00
20 Single Arm push jerks
Max mountain climbers
Part 5 – 14:00-15:00
10 Single Arm push jerks
Max mountain climbers
