A) 6,5,4,6,5,4 Push Press @21X1
rest 90sec-2:00 between sets
Ensure you are not rebounding at the bottom
Focus on Legs strongly pushing against the
ground.
As reps decrease weight should increase.
Weights for 2nd wave must be heavier than the
first wave.
B) 3 rounds
2:00 AMRAP
7 DB/KB PC
7 T2B
rest 1:00
2:00 AMRAP
7 No push up Burpee
7 DUal kB/Db front rack squats
rest 1:00
C) Core
8min EMOM
min 1: 30 sec alt hollow + hollow tuck
min 2: :30 weighted plank
D) Armor
Row Intervals rest 1:1
1x1000m
2x800m
3x400m