Wednesday 09/07
PART A - MAIN LIFT
EMOM x 12
Min 1: 4 Bench Press w/3 Reps in Reserve
Min 2: 3-5 Continuous Plyo Push Up to Plate
Min 3: Rest
Week 1 Notes
*Perform plyo push ups as continuous repetitions. Starting on the floor, pushing up to plate, then dropping back into your next rep.
*Push ups may be performed on knees
PART B - ACCESSORIES
AMRAP x 8 Minute
2 Position Iso Hold : 10-20s in Each Position*
10x DB Bent Over Rows
6-8x V-Snaps or 8-10 V-Tucks
PART C - CONDITIONING
3 Rounds For Time
12/10 Calories
30-20-10
Plate Push Press
12/10 Calories
30-20-10
TRX Rows
TIME CAP - 12 Minutes
Workout Flow:
12/10 calories, 30 Plate Push Press, 12/10 calories, 30 TRX Rows, 12/10 calories 20 Plate Push Press, 12/10 calories, 20 TRX Row…. and so forth
