FITNESS & PERFORMANCE
8 min:
2 min bike/row @ 80%
1 min rear-foot elevated split squats, right (unloaded)
1 min rear-foot elevated split squats, left (unloaded)
+
(Rest 3 min)
+
8 min AMRAP @ high effort:
10 double DB front squats (50/hand – 35/hand)
10 lateral burpees over-the-DBs
10 ball slams (30/20)
+
(Rest 3 min)
+
8 min:
2 min bike/row @ 80%
1 min tall-kneeling DB push presses
1 min banded pull-throughs
Training notes:
For the first 8 minutes:
•Bike/row pace should be at moderately challenging effort – but not so fast that it takes away from the ability to cycle rear-foot elevated split squats
For the second 8 minutes:
•This should be a high effort but slightly grindy piece. DB weight and ball slam weight should be just heavy enough that you have to control your cycle time.
•No stepping up or stepping down for burpees
For the third 8 minutes:
•Bike/row pace should be similar to the bike/row pace during the first 8 minutes
•Tall-kneeling DB push press (except we’re using DBs) – priority here is hip extension
•Banded pull-throughs
•The goal here is to get good mechanics and structure on hip extension while in a slightly fatigued state.
Record reps completed on second 8 minute piece – and record paces and reps for the first and the third 8 minute piece.