A) 4 sets/super set:
4 Tempo back squats
6 e.a Single db push press
30 sec hollow body
-20min cap-
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B) 2mins on/2mins off/x5 rounds:
10 Cal row
10 Db step ups
Max wall balls in time remaining
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Notes:
Part A – For our strength piece today we have back squats with a tempo, we are aiming for a 3 sec tempo on the way down but coming up at normal pace. Thinking back to last weeks squats we are aiming to be around about the same kind of weight.
From here we move onto a single arm push press, trying to be explosive with some some heavy legs.Brace the belly tight and drive hard.
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Part B – For our conditioning today we have some intervals, with a full 2mins off after each round we are resting the same amount as we are working so we are really trying to push the pace here from the get go. Start the row off strong, set the tone and don’t stop once you have finished. Grab the dbs straight away get the step ups done and get straight on to that wall for the wall balls and hold on. Everything here is to done with intent even the transitions.
