Mobility & Activation
Every minute, on the minute, for 6 minutes:
Station 1 – Banded Pec Stretch x 45 seconds (right)
Station 2 – Banded Tricep Stretch x 45 seconds (right)
Station 3 – Banded Pec Stretch x 45 seconds (left)
Station 4 – Banded Tricep Stretch x 45 seconds (left)
Station 5 – Wall or Floor Slides x 45 seconds (slow and controlled)
Warm-Up Prep
Two rounds for quality and activation of:
15/10 Calorie Assault Bike
30 second Over/Under Barbell
15/10 Calorie Assault Bike
Inchworm Walk + 4 Scap Push-Ups + 3 Push-Ups
A.
Build to 85% of your Current 1-RM Strict Press
Five sets of:
Strict Press x 3 reps @ 75% or 1-RM
Rest as needed
B.
Four rounds for time of:
20/15 Calorie Row
15 Burpees Over Erg
50 Foot Dumbbell Walking Lunge
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
Ab-Wheel Roll-Outs x 12-15 reps
Ring-Rows x 8-10 reps
Rest as needed
Athlete Notes:
Have fun with this four rounder! It is another “simple” workout but that means you will be able to push into that uncomfortable zone quickly and can stay there since you don’t have any high skilled movements to worry about or risk going to failure on any of the movements. Check your self talk during this workout, smile at the start of each round to relax yourself and enjoy! This workout is chock full of open-style movements, so use this as a great opportunity to practice fast and efficient reps!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Two sets for times of:
2000 meter Concept 2 Bike Erg
1000 meter Row
60/45 Calorie Assault Bike
800 Meter Run
Rest 2-3 minutes between sets