Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Strict Press (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
*Last heavy day before retest week
*Prioritize rest between working sets
*Focus on bracing your core and bar path
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Workout: AMRAP x 16 Minutes
- 2 Wall Walks
- 12 DB Push Presses (50/35) *6 Per side
- 12 Box Jump Overs (24”/20”)
*Every 4 Minutes (NOT including 0:00) complete:
*One score: total # of rounds + reps completed in 16 minutes
*Wall Walk Scaling Options:
- Scale Reps or distance on hands
- Plyo Box Wall Walks (4 Reps per round)
- 1 inchworm + 2 Push ups (4 reps per round)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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