Wed, 06.30.21

COMPLETE: CAP60 (options below for your hour) – if hitting strength cycle, get your 1 reps starting point. If focused on conditioning piece more so, choose MAP TRAINING

AM / Mono:
100 burpees to 12” target For time
100 calorie (machine of choice)

Strength Test:
A. Bench Press: 1RM
B. Deadlift: 1RM

Conditioning:


MAP Training @70%
AMRAP 10
250m Row
5 Sandbag / Dball over shoulder 150/100
5 Strict HSPU 3/1” Deficit

Rest 4 minutes

5 rds, negative splits as target (ending at max of 85% output)
500m Row
50’ HS walk
25 GHD situps
25’ Double KB/DB Front Rack Lunge 70/50’s
Rest 1 min between rounds

BECOMPLETE:

  1. Kb windmills 6’ each side x 4-5 sets
  2. Broke up how you choose: 100 weighted seated calf raises, 100 banded hamstring curls, 100 banded quad extensions, 100 banded face pulls
  3. Reverse Hyper 3 x 30 reps, ligher – simple flush
  4. 20-30 min foam roll / lax ball session