WARM UP
1 ROUND
10 Armhaulers
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Boot Strappers
10 Groiners
5 Push Up to Pike
Into…
1 ROUND
5 Tempo Strict Press (31X1)→ 5 Push Press
20 Pike Shoulder Taps
10 Air Squats → 10 Narrow Squats
10 90-90 Hip Rotations→10 Cossack Squats
STRENGTH
5×2
Strict Press*
Build and stay at Heavy weight across all sets.
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
10 Alt. Pistols
10 Push Press (95/65)
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Single DB Curls
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
AMRAP x 30 MINUTES
15 Wall Balls (20/15)
15 Cal Row
15 Push-Ups
30m Sled Push (Athlete Choice, Heavy)
-1:00 Rest after each Round-
(Score is Total Rounds + Reps)