General Warm-Up
2 Sets: For Quality
1:00 Cardio Choice
10 Bootstrap Squats
10 Scapular Push-Ups + 10 Plank Shoulder Taps
6/6 Single Arm Rotational Ring Rows
Specific Prep
3 Sets: Building to Working Loads
3 Bench Press 40-50-60%
Strength: Bench Press
Every 2:00 x 5 Sets of 5 Reps
Working to a Heavy 5 for the Day
This is not a 5RM Test this is a work to a challenging but manageable 5 reps.
Conditioning
For Reps:
15:00 AMRAP
Unbroken Pull-Up Set
20/15 Push-Ups
Unbroken Wall Ball Set
For the Pull-Ups and Wall Balls have a goal rep range to hit each round
Score = Total Reps
Wall Ball: 9/6kg,
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 250-350 Reps
Stimulus: Muscular Endurance / Strategy
RPE: 8/10
Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.
Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.
