WARMUP
1 min Cardio Choice
5 Push Up to Pike
10 Shoulder Taps
10 PVC Pass Through
INTO…
AMRAP x 5 MINUTES
8 Up-Down Step-Ups
5/5 Moose Antlers
5 Empty Barbell Cuban Press
10 Slow Calf Raises
STRENGTH
12-10-8
Bench Press*
-Rest as Needed b/t Sets-
*Start Moderate and Build to a Moderate-Heavy Weight.
(Score is Weight)
WORKOUT
“HEADS UP 7 UP”
PART 1
1.) AMRAP x 7 MINUTES
7 Push Press (115/75)
7 Box Jumps (30/24)
7 Up-Downs
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
PART 2
2.) 7 ROUNDS FOR TIME
7 Push Press (115/75)
7 Up-Down Box Jump Overs (24/20)
(Score is Time)
PARTNER OPTION PART 1
IN TEAMS OF 2…
1.) AMRAP x 10 MINUTES*
7 Push Press (115/75)
7 Box Jumps (30/24)
7 Up-Downs
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 7 Push Press, P2 performs 7 Box Jumps, P1 performs 7 Up-Downs, P2 performs 7 Push Press, etc. Only 1 athlete is working at a time.
(Score is Total Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
PARTNER OPTION PART 2
2.) 14 ROUNDS FOR TIME*
7 Push Press (115/75)
7 Up-Down Box Jump Overs (24/20)
P1 Completes 1 Full Round while P2 Rests. Athletes switch each round until all 14 Rounds are completed, 7 per partner.
(Score is Time)
