Row or Bike
10 Hollow Rocks
Bear Crawl Down
Crab Walk Back
10 Good Mornings
10 Yoga Push ups
Zombie Walks Down
High Knees Back
5 Strict Pullups
Review the Press and Push Press
Strength and Skill:
Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
Fitness and Performance:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
This will take a total of 16 minutes to complete.
LAX to Pecs and Plantar Fascia