TUESDAY LIFT

General Warm-Up:

2:00 Cardio Choice

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12 Deep Lunge Mountain Climbers

10 Down Dog Toe Touches

8/8 Quadruped Thoracic Rotations

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2 Sets: For Quality

8 Bradford Press with Lockout

6 Inchworm Push-Ups

4 No Jump Burpees

Specific Warm-Up:

5 Push Press @ 40-50%

5 Push Press @ 50-55%

3 Push Press @ 55-65%

3 Push Press @ 65-70%

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Then Load to Working Weights on the Bar

Push Press

Every 1:30 x 6 sets

3 Reps @ 75%

Level 1

8/6 Cal Echo Bike

5/4 Strict Pull-Ups

8 Hang Power Cleans

1 Wall Walk

Conditioning 

12:00 AMRAP

10/7 Cal Echo Bike

5/4 Strict Pull-Ups

10 Hang Power Cleans

2 Wall Walks

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Gymnastics Pulling Strength / Hang Stamina

RPE: 7/10

Primary Objective: Maintain a pace that settles in around 2:00-2:30 per round

Secondary Objective: Keep Echo Bike to under 45 sec each round

Accessories

3 Sets: For Quality

10 Ring Push-Ups

:20 Ring Plank Hold

:20/:20 Palloff Press Hold