WARMUP
:45 Row
5 Scap Push-Ups
5 Strict Press
Into…
:45 Row
5 Hand Release Push-Ups
5 Push Press
Into…
:45 Row
5 Pike Push-Ups
5 Push Jerks
STRENGTH
Shoulder Press for load:
3×8*
Tempo Strict Press (31X1)
*Keep weight Moderate+ across all sets.
(Score is Weight)
Week 1 of 5 Tempo
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead (185/135)
250/200m Row
10 Handstand Push-Ups
5 Shoulder to Overhead
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
6-10 Rower Hamstring Curls
3/3 Sciatic Nerve Floss
12 Banded W’s*
*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.
-Rest As Needed b/t Sets-
(No Measure)
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