WARM-UP
AMRAP x 8 MINUTES
100m Jog
20 Jumping Jacks
20 Mountain Climbers
10 Squat Jumps
10 Box Step-Ups
STRENGTH
3 SETS FOR QUALITY
8/8 Bulgarian Split Squats*
10 Decline Tempo Push-Ups (31X1)**
*Keep Loading Moderate
**Feet on (1) or (2) 45# Plates
(Score is Weight)
WORKOUT
3 SETS FOR REPS
1:00 – Max Back Rack Lunges (95/65)|(65/45)
1:00 – Max “Perfect” Push-Ups*
1:00 – Max Box Jumps (30/24)|(24/20)
1:00 – 150m Sprint
-Rest 1:00 b/t Sets-
*1111 Tempo on Push-Ups
(Score is Reps)
Goal – Find a pace in each minute that the athlete won’t have to rest or put the bar down. It’s all about keeping the foot on the gas today!